Build Arm Strength with Static Curls

Static Curls

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Stand with a dumbbell in each hand, palms facing forward. Curl one dumbbell halfway up and hold it in this static position. While holding the first dumbbell steady, curl the other dumbbell fully. Lower the moving dumbbell halfway and switch.

Common Mistakes

Avoid using momentum or swinging the weights. Ensure the arm holding the static position remains steady and does not droop.

Breathing

Inhale during the lowering phase, exhale as you curl the weight up.

Muscle Focus

Primary Muscles

Biceps

Secondary Muscles

Brachialis, Forearm

Tertiary Muscles

Shoulders