Static Curl

Beginner

Owen Jones

17 Sep 2024

Static Curl targets biceps muscles at the front of the upper arm and the lower arm muscles.

Step 1
Grab a dumbbell in one hand and stand behind an elevated incline bench. Place the back of your shoulder on an incline bench.
Step 2
Bend the weight at a 90° angle, keeping the back of your shoulder on the bench. Hold this position for the indicated time, then slowly lower the weight back to the starting position.

Static Curl targets Biceps as seen below.

Make sure the back of your hand is pressed firmly against the bench.
Be sure to select the correct dumbbell weight for this exercise. Due to the static nature of this movement, it is recommended to use a lighter weight.

Beginner

Intermediate

Owen Jones

17 Sep 2024