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