Waiter Curl

Waiter Curl gif

About

This curl variation targets your forearms and upper biceps.

How to Waiter Curl

Starting Position

Hold the dumbbell on your palm as if you are holding a plate.

Proper Form

1. Bend your elbows and lift the dumbbells.

2. Slowly lower them down.

Breathing Technique

Exhale when you go up, and inhale when you go down.

Precautions

Keep a neutral position to avoid bending your wrist.

From the Community

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Curious about a Biceps workout plan that includes the Waiter Curl

Waiter Curl Alternatives

Barbell Bicep Curl

Cable Bicep Curl

Waiter Curl

About

How to Waiter Curl

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

Waiter Curl Related Reading

Rep range almost doesn't matter for muscle growth — what 4 RCTs actually say

Creatine is not bad for your heart — in fact, creatine cut mortality in a 2016 meta-analysis

Full-body vs. split training: muscle and strength gains are the same — per a 2024 meta-analysis

Mind-Muscle Connection Matters — But Only Below 60% of Your 1RM

3 days a week is enough — and a J Strength Cond Res RCT of 32 athletes proves it works

The goblet squat isn't a beginner move — it fixes your squat form, then cuts blood-sugar spikes 22%

Waiter Curl Alternatives

Waiter Curl

About

How to Waiter Curl

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

Waiter Curl Related Reading

Rep range almost doesn't matter for muscle growth — what 4 RCTs actually say

Creatine is not bad for your heart — in fact, creatine cut mortality in a 2016 meta-analysis

Full-body vs. split training: muscle and strength gains are the same — per a 2024 meta-analysis

Mind-Muscle Connection Matters — But Only Below 60% of Your 1RM

3 days a week is enough — and a J Strength Cond Res RCT of 32 athletes proves it works

The goblet squat isn't a beginner move — it fixes your squat form, then cuts blood-sugar spikes 22%

Waiter Curl Alternatives