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Forearms

Waiter Walk

The Waiter Walk is a strength exercise with dumbbells for your forearms. Share of the load in the Zulta muscle model: obliques 15%, upper traps 10% and front delts 10%.

Level: IntermediateEquipment: DumbbellMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Clean a dumbbell to one shoulder and press it straight overhead.
  2. Lock the arm with the biceps beside the ear and the dumbbell over the shoulder.
  3. Brace the abs and keep the ribs down and the torso upright.
  4. Walk forward with short, steady steps for 15 to 30 meters, breathing steadily.
  5. Lower the dumbbell to the shoulder and then the floor, and repeat on the other side.

Tips

  • Keep reaching up to the ceiling so the shoulder stays active.
  • Keep the free arm relaxed at the side.

Common mistakes

  • Leaning away from the loaded arm.
  • Letting the dumbbell drift forward in front of the head.

Muscles worked by the Waiter Walk

  • Obliques Primary15%
  • Upper traps Secondary10%
  • Front delts Secondary10%
  • Gluteus medius Secondary9%
  • Side delts Secondary7%
  • Spinal erectors (lower back) Secondary7%
  • Rotator cuff Stabilizer6%
  • Serratus anterior Minor6%
  • Forearm flexors Minor4%
  • Calves (gastrocnemius) Minor4%
  • Gluteus maximus Minor4%
  • Quads (vastus lateralis) Minor4%
  • Triceps (lateral head) Minor4%
  • Mid traps Stabilizer4%
  • Upper abs Stabilizer3%
  • Forearm extensors Stabilizer3%

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.

A load on one side must be resisted by the opposite obliques and quadratus lumborum (McGill 2009). Locked out overhead the shoulders and serratus hold the load, the grip much less. Walking with a heavy load held still is a grip, trap and trunk exercise: grip and upper traps hold the weight, the obliques, erectors and glute medius keep the body upright on each single-leg step.

Waiter Walk alternatives

Same equipment

No equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Waiter Walk work?

Mainly the obliques. The upper traps, front delts, gluteus medius, side delts and spinal erectors (lower back) assist.

Is the Waiter Walk good for beginners?

The Waiter Walk is rated intermediate. Learn the technique with a light weight first.

What is a good alternative to the Waiter Walk?

For example the Farmer's Walk Single Arm, Suitcase Carry and Side Plank Hip Dip. They train mostly the same muscles, some with different equipment.

How do you make the Waiter Walk harder?

Add weight or reps, or move on to the Yoke Carry and Zercher Carry.

Sources

  • McGill et al. 2009, JSCR 23(4):1148-1161 (strongman events)

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