Static and dynamic work is a great way to add a challenge to your training. Working your biceps in this manner allows them to engage through movement and through a stagnant contraction. Once you’ve worked your biceps in other movements, this is a great finishing move to expend all energy stores.
This movement can be done sitting or standing. Start with one arm holding a weight with your arm at ninety degrees, the other arms straight at your side. Continue to hold your static arm at ninety degrees while you stretch and squeeze the opposite arm to perform a bicep curl.