How to do Waiter Curls

Authored by Fitbod

About Waiter Curls

Sets Logged
596,248
Popularity Rank
144th
Difficulty
Beginner
Biceps Strength
82 mSCORE 22nd
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

Mimics holding a tray, focusing on the biceps with palms up and elbows tight. This isolation exercise enhances stability and muscle control, leading to improved arm aesthetics and strength, making it ideal for those focusing on bicep shape and functional grip strength.

  1. Stand with your feet roughly shoulder width apart and your knees slightly bent.
  2. Grasp one head of a dumbbell with both hands such that your palms are face up.
  3. Contract your biceps to raise the dumbbell. Keep your elbows locked at your sides.
  4. Tense your biceps and hold this position for a moment at the top of the movement.
  5. Slowly allow the weight to descend back to the starting position while maintaining tension in your biceps.
  6. Maintain good posture by keeping your core engaged for stability, you shoulders back and chest up. Keep your elbows locked in place at your sides and your palms facing the ceiling.
  7. You should feel this exercise in your biceps.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    15
    lbs
    1 Rep Max
    20
    lbs
  • intermediate
    8
    reps
    17.5
    lbs
    22.5
    lbs
  • advanced
    8
    reps
    20
    lbs
    25
    lbs

Enter your stats to calculate your Sets & Reps