LOADING

New gyms: try every Gymcierge feature free for 30 days. No setup fee, no contract.

For Coaches For Gyms Flow Exercises Muscle Map Guides Pricing

Log In Start Free

The operating system for modern coaches and gyms — sell, coach, fill classes, and get paid in one place.

Start free trial Work out your price

Product

Pricing
Plan calculator
Gymcierge Flow
Launch offer
Get the app
Exercise library
Muscle map explorer
Guides

Solutions

For coaches
For gyms
For beginners
Home training
Gym training
Fat loss
Muscle gain

Company

Sign up
Log in
Privacy
Terms
Cookie Policy

© 2026 Gymcierge. All rights reserved.

Dumbbell Waiters Bow — Exercise Guide | Gymcierge

Exercises›Hamstrings›Dumbbell Waiters Bow

Dumbbell Waiters Bow

Hamstringsdumbbell

Coaching Tips

💡
Maintain a neutral spine
💡
Focus on the hips moving back
💡
Keep dumbbells close to the body
💡
Drive through heels to return
💡
Control the weight throughout

Common Mistakes to Avoid

⚠️
Arching lower back
⚠️
Lifting weights too far from body
⚠️
Not hinging at hips

Muscles Targeted

Primary

Secondary

Stabilizers

HamstringsGlutes

Primary: Hamstrings

Secondary: Glutes

Quick Info

Type: Compound

Add to Your Workout

Create an account to save this exercise and build custom workouts.

Create Free Account

Related Hamstrings Exercises

Barbell Deadlift

Barbell Romanian Deadlift

Barbell Stiff Leg Deadlifts

Barbell Coan Deadlift

HamstringsGlutes

View All Hamstrings Exercises

Explore More Exercises

Browse our library of 1,700+ exercises with detailed instructions and coaching cues.

Exercise Library Muscle Map Explorer