Waiter Curl: How-to, Tips & More
The Waiter Curl is a beginner isolation exercise for your biceps. You do it with dumbbells. It is a good fit when your goal is both strength and muscle growth.
Muscles worked
Biceps
Primary
How to do the Waiter Curl
- Hold one dumbbell vertically by its top end with both palms, like a tray.
- Keep your elbows at your sides.
- Curl the dumbbell up to your chest, keeping it upright.
- Lower slowly until your arms are straight.
Waiter Curl tips
- Keep the dumbbell level the whole time.
Sets and reps
Most lifters do well with 8 to 12 reps per set, and 8 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells
Type
Isolation
Waiter Curl alternatives
Alternating Dumbbell Curl
Biceps
Concentration Curl
Biceps
Dumbbell Curl
Biceps
Dumbbell Preacher Curl
Biceps
More biceps exercises
Alternating Hammer Curl
Dumbbells
Band Concentration Curl
Resistance band
Band Curl
Resistance band
Band Hammer Curl
Resistance band
Band Reverse Curl
Resistance band
Barbell Curl
Barbell
Frequently asked questions
What muscles does the Waiter Curl work?
The Waiter Curl mainly works your biceps.
How many sets and reps should I do?
A good starting point is 8 to 12 reps per set, and many lifters get the best results between 8 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Waiter Curl good for beginners?
Yes. The Waiter Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Waiter Curl?
You need dumbbells.
Add Waiter Curl to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon