Dumbbell Waiter Curl

Body region

• Arms

Muscles

Main

• Biceps
• Brachialis

Helps

• Brachioradialis

Holds

• Deltoid
• Flexor Digitorum Superficialis

Equipment

• Dumbbells

Technique

1. Stand tall and hold one dumbbell upright in front of you.
2. Cup the underside of the top plate with both palms facing up, like carrying a tray.
3. With elbows at your sides, curl the dumbbell up toward the chest.
4. Lower slowly until the arms are straight.

Cues

• Keep the dumbbell vertical throughout.
• Elbows stay pinned to your sides.

Common mistakes

• Letting the dumbbell tip toward you.
• Leaning back to finish the rep.

Alternatives

• Dumbbell Curl
• Hammer Curl