Dumbbell Waiter Curl
A two-hand curl holding one dumbbell upright under its upper head.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Elbow flexion
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Stand tall or sit upright on an optional bench.
- Hold one fixed-head dumbbell upright with both palms under its upper head and the fingers securing the grip.
Do the rep
- Curl the dumbbell upward with both hands while the upper arms stay still.
- Lower the dumbbell under control until both arms are straight.
What counts as a rep
A rep counts when the single dumbbell curls up in both hands and returns to straight arms under control; count one bilateral rep.
A rep counts when the single dumbbell curls up in both hands and returns to straight arms under control; count one bilateral rep.
Breathing
Exhale as you curl; inhale as you lower.
Cues
- Keep both hands secure.
- Keep the dumbbell upright.
- Lower under control.
Common mistakes
Torso swings
What you seeThe hips or shoulders move to start the curl.
FixReduce the load and keep the torso still.
A still torso keeps the load at the elbows.
Wrists bend under the load
What you seeThe hands fold forward or backward during the rep.
FixUse less weight and keep the wrists aligned with the forearms.
Aligned wrists help the user control the dumbbells.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the grip slips or you must swing the torso to lift the weight.
- End the set when you cannot complete the stated rep under control.
General educational content, not individual coaching or medical advice.
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