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How to Do Waiter's Curl — Form, Muscles & Tips

Learn how to do the Waiter's Curl: 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 single dumbbell vertically with both hands cupped around the top plate, palms facing up — like a waiter carrying a tray.
  2. Stand upright with elbows close to your sides.
  3. Curl the dumbbell upward toward your chin.
  4. Hold briefly at the top, squeezing the biceps.
  5. Slowly lower back to the starting position.
  6. Repeat for the desired number of repetitions.