Waiter Curl (Dumbbell)
Trains the biceps. You need a dumbbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Waiter Curl (Dumbbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a biceps exercise that is, there are 8 on the Biceps page.
Muscles worked
What Waiter Curl (Dumbbell) trains
Technique
How to do the Waiter Curl (Dumbbell)
- Stand with your feet shoulder-width apart. Hold one dumbbell upright in front of your thighs, palms cupped under its top end and elbows close to your sides.
- Keeping your upper arms still, curl the dumbbell up towards your chest, keeping it upright.
- Squeeze your biceps at the top, with the dumbbell around shoulder height.
- Lower the dumbbell with control until your arms are straight. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your elbows at your sides; letting them drift forward takes the work off your biceps.
- Keep the dumbbell upright the whole way.
- Exhale as you curl up and inhale as you lower.
- Lower slowly rather than letting the weight drop.
Substitutes
Swap Waiter Curl (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Waiter Curl (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.