How to do a Barbell Pause Curl
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Barbell Pause Curl
Target muscles worked
Instructions for Proper Form
This variation of the traditional barbell curl introduces a pause at the peak contraction to significantly increase time under tension and enhance bicep engagement. By emphasizing the pause, it demands greater control and intensifies muscle activation, leading to improved muscle hypertrophy and strength. Suitable for those aiming to target bicep growth with added intensity.
- Grasp a barbell with an appropriate amount of weight in an underhand grip.
- Keep your core engaged, back straight and chest up to maintain good posture.
- Lock your elbows to your sides.
- Engage your bicep to raise the bar in an arc to your chest.
- When your forearms are parallel to the ground, pause for a moment.
- Finish the arc toward your chest.
- Lower the barbell back to its starting position slowly, with control.
Alternatives & Variations to Barbell Pause Curl
1. Barbell Curl
98.5 mSCORESWAPPED 1,059 TIMESAs with other curls, this isolation exercise targets the biceps. The use of a barbell adds more stability to this movement, and somewhat restricts your range of motion. This added stability means you can focus more on exertion than stabilizing the movement. This is a great variation for helping you build strength in your biceps.
2. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 846 TIMESThis exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.
3. Hammer Curls
99.2 mSCORESWAPPED 619 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.
4. EZ-Bar Curl
98.1 mSCORESWAPPED 609 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of an EZ-Bar adds some stability to the movement when compared to equipment like dumbbells. This added stability means you can focus more on exertion than stability, and is a great way to develop strength. Additionally, the EZ-Bar allows for a more comfortable grip than a barbell, as well as allows your wrist to rotate slightly which can lead to better activation of the biceps.
5. Cable Bicep Curl
94.9 mSCORESWAPPED 500 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of cables allows you to apply tension to your biceps at a different angle than with free weights. This is especially helpful for applying tension at the top of your range of motion. Because you can maintain more tension on your biceps throughout the movement, this is especially helpful for building muscle mass in your biceps.
6. Cross Body Hammer Curls
95.4 mSCORESWAPPED 475 TIMESCross Body Hammer Curls are a variation on the more standard Hammer Curl. Like other variations this is an isolation exercise that targets the biceps. Unlike many other Hammer Curl variations, this exercises has you bring the weight across your body instead of straight up and down.
7. Seated Dumbbell Curl
98 mSCORESWAPPED 451 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps prevent compensating for strength discrepancies between sides, as well as not restricting range of motion. Performing curls from a seated position also helps to prevent cheating by swaying your body to assist in raising the weight.
8. Reverse Barbell Curl
96.8 mSCORESWAPPED 376 TIMESSimilar to other curls, this isolation exercise targets the biceps. Using a reverse grip increases the demand for grip strength, and can be a way to train for functional applications of biceps strength. The use of a barbell adds some stability to the movement when compared to equipment like dumbbells. This added stability means you can focus more on exertion rather than stabilizing the movement.
9. Dumbbell Pause Curl
56.9 mSCORESWAPPED 366 TIMESIsolation exercise emphasizing the biceps with a pause at peak contraction. Increases muscle tension and promotes growth, improving arm aesthetics and strength. Ideal for those seeking to maximize muscle engagement and enhance the visual impact of their bicep curls.
10. Concentration Curl
91.3 mSCORESWAPPED 306 TIMESConcentration Curl is an isolation exercise that targets the biceps with a high degree of focus. Seated with legs spread, you rest one arm against the same-side thigh and curl a dumbbell from a fully extended arm position to full contraction, keeping the elbow stationary. This position minimizes the involvement of other muscles, ensuring the bicep is fully engaged throughout the movement. Concentration Curls are effective for increasing bicep strength and enhancing muscle definition. They allow for precise form control and can help identify and correct imbalances between arms.