Waiter Curl (Dumbbell)
The Waiter Curl is a bicep isolation exercise performed by holding a single dumbbell vertically with both hands. It specifically targets the bicep peak and improves grip strength through a unique narrow holding position.
Iridium identifies this as a grip-dependent accessory movement and checks your 7-day workout history to ensure your forearms aren't pre-exhausted from heavy pulling. If your calculated forearm recovery status is sufficient, the AI may slot this exercise to increase variety, provided your preferences allow for high rotation. Iridium then tracks the volume against your specific bicep landmarks to ensure the work contributes to your Minimum Effective Volume despite the generally lighter loads.
Form Cues
- Cup the top plate of the dumbbell with both hands, palms facing up
- Keep your elbows tucked tightly against your ribs
- Squeeze your biceps hard at the top of the movement
- Lower the weight slowly under full control to full extension
- Don't let your elbows flare out to the sides
- Don't swing your torso or lean back to lift the weight
- Don't grip the handle of the dumbbell; hold the top weight plate
- Don't drop the weight quickly during the lowering phase
Common Mistakes
- Flaring elbows outward
- Using excessive momentum to curl
- Gripping the dumbbell handle instead of cupping the end
- Shortening the range of motion
- Rushing the eccentric (lowering) portion
Muscles Worked
This exercise primarily isolates the short head of the biceps brachii, which helps build the 'peak' of the arm. By holding the dumbbell vertically, you also engage the brachialis and forearm muscles to stabilize the weight, providing a comprehensive arm workout with lighter loads.
Primary
Secondary
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