Step by step instructions, muscle activation and variants for the Waiter Curl.
The dumbbell waiter biceps curl is performed by holding the dumbbell vertically, cupping one end like a waiter holding a tray. This position shifts emphasis to the long head of the biceps and increases tension at the top of the curl where standard curls tend to lose tension.
Common mistakes content is coming soon.
The Waiter Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.