Waiter Curl - Instructions, Variations & Alternatives
Muscles involved
- Biceps
- Forearms
Also known as
- Plate Curl
How to perform
Waiter Curl - Starting position
Waiter Curl - Muscle Under Tension
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Set up & Starting position (standing slightly bent over)
Start with arms extended, hold the dumbbell in front of your thighs. with your hands open and together (palms facing up). -
Concentric phase
Slowly curl the dumbbell up into the peak contracted position. As you curl the dumbbell, keep your palms facing up. -
Isometric hold (optional) - Squeeze the bicep hard at the top for a peak contraction.
-
Eccentric phase
Lower the dumbbell under control back to the starting position and repeat.