# Dumbbell Waiter Curl

URL: https://heatsy.app/ex/dumbbell-waiter-curl

Also known as: Waiter Curl, Goblet Curl, DB 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](https://heatsy.app/ex/dumbbell-curl)
- [Hammer Curl](https://heatsy.app/ex/hammer-curl)