Waiter Curl
One dumbbell held flat on both palms like a tray, curled to the chin; the grip keeps the wrists neutral.
How to do it
Setup
One dumbbell held flat on both palms like a tray, arms long.
Steps
- Curl the "tray" up toward the chin.
- Keep the plate level the whole way – that is the trick.
- Lower with the same waiter's care.
Common mistakes
Tray tipping toward you: the level plate forces the peak squeeze; keep it flat. Elbows flaring: in at the sides. Fingers gripping the handle: palms flat under the head.
Breathing
Exhale on the curl, inhale lowering.
