Waiter Curl (Dumbbell)

Name: Waiter Curl (Dumbbell) — demonstration
Uploaded: 2026-07-02T20:07:07Z
Description: Hold a dumbbell vertically and place your hands flat against the underside of the top weight plate with your thumbs on top for grip support.

Weight & Reps

Details

NameWaiter Curl (Dumbbell)

EquipmentDumbbell

Primary MuscleBiceps

Auxiliary MusclesForearms

Instructions

1Hold a dumbbell vertically and place your hands flat against the underside of the top weight plate with your thumbs on top for grip support.
2Stand upright, spread your feet slightly wider than your hips, and lean forward slightly.
3Lift your chest, brace your core, and inhale.
4Curl the dumbbell until your wrists are slightly higher than your elbows and hold briefly while exhaling.
5Lower with control the weight until your arms are fully extended. Inhale on the way down.
6Continue for the planned repetitions.