Waiter Curl (Dumbbell)
Complete guide to Waiter Curl (Dumbbell). Learn proper form, technique, and execution. Targets Biceps — Long Head, Short Head. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Waiter Curl (Dumbbell)
Grab a dumbbell and hold it vertically with both hands cupping the top end.
Stand tall with your feet shoulder-width apart and arms hanging straight down.
Retract your shoulder blades, engage your abs, and take a breath.
Curl the dumbbell up toward your chin, squeezing your biceps at the top and exhale. Keep your upper arms stationary.
Slowly lower back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |