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

1. 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).

2. Concentric phase
   Slowly curl the dumbbell up into the peak contracted position. As you curl the dumbbell, keep your palms facing up.

3. Isometric hold (optional) - Squeeze the bicep hard at the top for a peak contraction.

4. Eccentric phase
   Lower the dumbbell under control back to the starting position and repeat.

Exercise Alternatives

• Drag Curl
• Biceps Curl
• Spider Curl