Dumbbell Waiter Curl

How to do it

1. Stand holding one dumbbell horizontally with both hands cupped under one end, palms facing up as if carrying a tray, feet shoulder-width apart.
2. Let the dumbbell hang at arm's length in front of your thighs to start each rep.
3. Pin your elbows to your sides and brace your core to keep your torso from rocking.
4. Curl the dumbbell straight up in front of your body toward your chest, keeping your palms facing the ceiling throughout to keep the biceps under tension.
5. Exhale as you curl up and inhale as you lower the dumbbell back down slowly.
6. Keep the dumbbell tracking straight up the center of your body; letting it drift to one side shifts load off the biceps.

Muscles worked

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