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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, which can help identify and address side-to-side strength differences
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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