A single-arm dumbbell curl performed with the weight held upright, producing elbow flexion to work the biceps and brachialis.
How to do the Waiter Curl (Dumbbell)#
- Stand tall with feet hip-width and hold a dumbbell upright in one hand so the handle is vertical and your arm hangs straight at your side.
- Keep your upper arm stationary and curl the weight by bending the elbow, bringing the dumbbell toward your shoulder.
- Pause briefly and contract the front of the upper arm at the top of the movement while maintaining a neutral wrist.
- Lower the dumbbell slowly under control until your elbow is fully extended and repeat for the desired reps, then switch arms.
Muscles worked#
Common mistakes#
- Using the torso or hips to swing the weight up.
- Letting the elbow move forward or away from the side.
- Bending the wrist instead of flexing the elbow.
- Dropping the weight quickly on the lowering phase.
