Waiter Curl

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Doing the Waiter Curl right? Let your AI coach fix your form and build it into a plan made for you.

About

This curl variation targets your forearms and upper biceps.

How to Waiter Curl

Starting Position

Hold the dumbbell on your palm as if you are holding a plate.

Proper Form

1. Bend your elbows and lift the dumbbells.

2. Slowly lower them down.

Breathing Technique

Exhale when you go up, and inhale when you go down.

Precautions

Keep a neutral position to avoid bending your wrist.

From the Community

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Waiter Curl Community

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Curious about a Biceps workout plan that includes the Waiter Curl

Waiter Curl Alternatives

Barbell Bicep Curl

Cable Bicep Curl

Chin up

Waiter Curl

About

How to Waiter Curl

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

Waiter Curl Related Reading

Push pull legs 5-day split: volume is the only lever

Coffee before a workout does help — but only if you time it right, per a 24-study meta-analysis

Heat beats ice for sore muscles — especially after 24 hours, per a 2021 meta-analysis

Rep range almost doesn't matter for muscle growth — what 4 RCTs actually say

Your Bulgarian Split Squat Wobble Isn't Balance — It's 3 Setup Numbers You Haven't Locked In

Training to failure isn't necessary for muscle growth — stopping 1–4 reps short works just as well

Waiter Curl Alternatives