Waiter Curl
Equipment: Dumbbell
Primary muscle: Biceps Brachii
Category: isolation
Movement: push
Forearms
Upper
Front
How to Perform Waiter Curl
Stand upright holding one end of a dumbbell with both hands so the top plate rests in your palms, similar to holding a tray. Keep your elbows close to your torso and start with the dumbbell held at waist level. Curl the dumbbell upward toward your chest by bending your elbows while keeping your upper arms stationary. Pause briefly at the top while squeezing your biceps, then slowly lower the dumbbell back to the starting position with control.