Waiter Curl

Technique

The waiter curl is a biceps curl done with one dumbbell held vertically by its top plate, palms cupped underneath like a waiter carrying a tray. Because the weight sits in front of the hands rather than in them, the biceps stay under tension at the top of the movement and the grip barely tires.

Steps

1. Hold one dumbbell vertically with both palms flat under the top plate, thumbs wrapped around the handle
2. Stand tall with elbows tucked at your sides and arms extended
3. Curl the dumbbell up toward your upper chest, keeping the plate level and elbows still
4. Squeeze at the top, then lower slowly to full extension

Common mistakes

• Letting the elbows drift forward so the shoulders do the lifting
• Tilting the dumbbell so the plate slips out of the palms

Variations

• Incline bench waiter curl
• Plate waiter curl holding a weight plate

FAQ