Biceps exercise
Waiter Curl
Biceps curl with a vertical dumbbell held with both hands under the top plate.
- Primary muscleBiceps
- Also worksForearms
- EquipmentDumbbells
- TypeIsolation
- LevelBeginner
- Biceps
- Forearms
- Dumbbells
How to do the Waiter Curl
4 steps, in the order you do them.
- Stand with your feet shoulder-width apart and hold a dumbbell upright with both hands, resting the top plate on your palms.
- Keep your elbows tucked at your sides and your core tight.
- Curl the dumbbell up to your chest by bending your elbows, without swinging your torso.
- Lower slowly until your arms are fully extended.
Muscles worked
Alternatives to the Waiter Curl
They work the biceps with other equipment, including options for training at home.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
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More biceps exercises
Zottman CurlBiceps · Dumbbells
TRX Bicep CurlBiceps · Bodyweight and other
Zottman Preacher CurlBiceps · Dumbbells and bench
Spider CurlBiceps · Dumbbells and bench
Frequently asked questions
What muscles does the Waiter Curl work?
The Waiter Curl works mainly the biceps. It also works the forearms.