Waiter's Curl
This biceps exercise mainly works your biceps and brachialis, with help from your forearm. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Waiter's Curl
Holding a dumbbell vertically in front of you (like holding a tray), palms facing up, perform a curl ensuring that the top end doesn't tip forward or backward. Your forearm muscles work to stabilize the dumbbell in this vertical position.
Common mistakes
Avoid letting the dumbbell tip or change its vertical alignment. Ensure a controlled movement throughout the curl without using momentum.
Breathing
Exhale as you curl up, inhale while lowering.
Muscles worked
Primary Muscles
Biceps, Brachialis
Secondary Muscles
Forearm
Tertiary Muscles
Shoulders
