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How to Do Waiter Carry — Form, Muscles & Tips

Learn how to do the Waiter Carry: step-by-step form, muscles worked, dumbbell setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Hold a dumbbell or kettlebell with a flat palm overhead, balancing it like a tray.
  2. Keep your elbow fully extended and your core engaged.
  3. Walk for 20-40 meters without letting the weight tip or shift.
  4. Switch hands and repeat for 3 sets per side.