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Waiter's Curl

Curl with both hands under the top plate, keeping the upper arm vertical.

IntermediateDumbbell3 × 10–12
Waiter's Curl demonstration thumbnail — How To Properly Perform The Waiter's Curl With Good Form (Single Dumbbell Bicep Curl)
Biceps (long head)Dumbbell

Waiter's Curl

Demo · Gerardi Performance

Verified Waiter's Curl demonstration by Gerardi Performance. Click to play.

How to do the Waiter's Curl

  1. 1Hold dumbbell vertically
  2. 2Upper arm stays still
  3. 3Squeeze at top

Benefits of the Waiter's Curl

  • Builds strength and size in the biceps (long head) through a full, controlled range of motion
  • Trains each side independently, exposing and fixing left-right imbalances
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services