Waiter curl

Dumbbell or weight plate

Also called waiter's curl

Waiter curl, start positionWaiter curl, end position
Images: Fitness Programer
Shorts Google
Find alternatives

Hold a dumbbell upright by one end, like a waiter holding a tray, and curl it up toward the shoulder, then lower it under control.

  1. Keep the wrist firm, no bending
  2. Curl toward the shoulder
  3. Lower slowly

Movement

Pattern
Elbow flexion
Type
Isolation, one joint moves
Sides
Both sides together
Equipment
Dumbbells

Muscles worked

Main movers get full credit for a set, helpers half.

Upper body

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.