Dumbbell Waiter Curl
The dumbbell waiter curl is a biceps exercise in which both hands hold a single dumbbell in a waiter-carry position. The supinated grip and fixed wrist angle intensify the squeeze at the top and increase long head biceps activation.
How to do it
- Stand holding one dumbbell with both hands, cupping the upper weight plate with palms facing upward.
- Keep your elbows tucked close to your sides.
- Curl the dumbbell upward toward your chin by flexing your elbows.
- Pause at the top, squeezing your biceps.
- Slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Cupped hands securely under the upper weight plate
- Keep your elbows locked firmly at your sides
- Squeeze your biceps hard at the top of the curl
- Lower the dumbbell slowly and with control
Breathing: Exhale as you curl the weight upward toward your chin, and inhale as you lower it back down with control.
Common mistakes
- Swinging the body to lift the weight, which reduces biceps activation and relies on momentum.
- Allowing elbows to drift forward during the curl, which shifts the work away from the biceps.
- Using too heavy a weight, which makes it difficult to maintain the waiter-carry hand position safely.
Muscles worked
Primary: biceps. Secondary: forearms, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60–90 s
Lose weight
3 sets × 12–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel wrist discomfort, ease off the pressure against the top plate or choose a standard dumbbell curl.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why is it called a waiter curl?
You hold the dumbbell with both hands underneath the top plate, resembling a waiter carrying a tray overhead.
Can I do this exercise at home?
Yes, all you need is a single dumbbell, making it a great addition to home workout routines.
What if I feel it more in my forearms than my biceps?
Keeping your wrists flat and focusing on flexing your elbows rather than your wrists can help shift the emphasis back to the biceps.