Exercise & Workout Finder

Static Curl for Men

Static Curl

Grab a dumbbell with your right hand and stand behind a raised incline bench. Place the back of your upper arm across the top of the bench. The mid-part of your upper arm should be the only part touching the bench.

Lower the dumbbell until your arm is bent about 20 degrees. Hold that position for 40 seconds to build more muscle, or hold for 6 to 8 seconds for greater gains in strength. Then repeat with your left arm. That's one set.

Tip Choose the heaviest dumbbell that allows you to hold for the length of time that matches your goal. So if you're building strength, you'll use a heavier weight than if you're focusing on faster muscle growth.

This move has been excerpted from The Men's Health Big Book of Exercises by Adam Campbell.

This Move Works:

Biceps