Biceps
Waiter Curl
The Waiter Curl is a strength exercise with dumbbells for your biceps. Share of the load in the Zulta muscle model: biceps (short head) 30%, biceps (long head) 29% and brachialis 17%.
How to do it
- Hold a dumbbell upright with the flat of your palm under the top plate, like a tray.
- Stand tall with the working arm straight at your side and the dumbbell vertical.
- Curl the dumbbell up toward the shoulder, keeping the palm flat and level.
- Stop when the forearm is nearly vertical and the dumbbell is in front of the shoulder.
- Lower slowly to the start, then switch arms after the set.
Tips
- Keep the dumbbell upright the whole rep so it stays balanced on the palm.
- Use a lighter dumbbell than for a normal curl, the open hand limits the load.
Common mistakes
- Tilting the palm so the dumbbell slides toward the fingers.
- Leaning the torso back to balance the weight.
Muscles worked by the Waiter Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
One arm at a time. Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.
Waiter Curl alternatives
Same equipment
Different equipment
Easier
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Waiter Curl work?
Mainly the biceps (short head) and biceps (long head). The brachialis assist.
Is the Waiter Curl good for beginners?
The Waiter Curl is rated intermediate. If you are new, learn the Alternating Dumbbell Curl first and build up from there.
What is a good alternative to the Waiter Curl?
For example the Alternating Dumbbell Curl, Band Curl and Kettlebell Curl. They train mostly the same muscles, some with different equipment.
How do you make the Waiter Curl harder?
Add weight or reps, or move on to the Barbell Cheat Curl and Cheat Curl.
Sources
- Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)
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