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Last updated March 2, 2026
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BicepsForearms
Waiter Curl (Dumbbell)
Cup the top end of a single dumbbell with both palms. Curl it up while keeping your elbows fixed for a strong bicep contraction.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
bicep (long head)bicep (short head)
Secondary
forearm flexorsupper forearm
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand upright with feet shoulder-width apart.
- Hold a single dumbbell vertically, cupping the top plate with both palms underneath.
- Step 2Starting Position
- Let your arms hang with a slight bend in the elbows.
- Keep your elbows pinned to your sides.
- Maintain an upright torso and engaged core.
- Step 3Execution
- Curl the dumbbell upward by flexing both biceps simultaneously.
- Keep your elbows stationary throughout the movement.
- Squeeze hard at the top position near chin height.
- Lower the dumbbell slowly, resisting gravity on the way down.