Static Curl

The static curl is a variation on the standard curl, and, by isolating the muscles involved, it improves endurance in the biceps and forearms.


  1. 30_A
    Grab a dumbbell with one arm, and stand behind a raised incline bench. Rest the back of your upper arm on the incline of the bench.
  2. Static Curl
    Curl the weight to a 90° angle, keeping the back of the upper arm on the bench. Hold this position for the prescribed duration, then slowly lower the weight back to the starting position.

Trainer’s Tips

  • Be sure to keep the back of your arm firmly planted into bench.
  • Make sure to select the right weight dumbbell for this exercise. Due to the static nature of this move, lighter weight is recommended.