Dumbbell Waiter Curl
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Dumbbell
HOW TO PERFORM
- Stand tall and hold one dumbbell upright by its top end, both palms flat under the plate, arms straight in front of the thighs.
- Keep the elbows at your sides and curl the dumbbell up toward the shoulders, holding it upright.
- Lower slowly all the way to straight arms.
FORM TIPS
- Keep the dumbbell vertical, like a tray on a waiter's palms. Letting it tip toward you takes the tension off at the top.
TARGET MUSCLES
Primary
- Biceps
Secondary
- Forearms
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.