The dumbbell biceps curl with static hold increases strength in the biceps and forearms. The static hold also improves muscular endurance in these areas.
Grab a pair of dumbbells with palms facing out. Allow them to hang at arm's length by your sides. Raise the dumbbell on one side so that the elbow is flexed at a 90-degree angle.
Maintain that position while keeping an upright posture. Then curl the dumbbell in the opposite arm to shoulder. Pause, then slowly lower the weight back to your side. Keep the static hold throughout all the reps of the lifting arm.
Make sure to squeeze the biceps at the top of the lift.
Be sure to lower the weight all the way until your lifting arm is fully extended.
Be sure to hold the paused arm at a 90 degree angle.