How to do a Dumbbell Hammer Pause Curl

Authored by Fitbod

About Dumbbell Hammer Pause Curl

Sets Logged
116,255
Popularity Rank
293rd
Difficulty
Beginner
Biceps Strength
76 mSCORE 30th
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

Incorporates a pause at the peak contraction of a hammer curl, targeting biceps and forearms. This isolation exercise increases muscle tension and growth, suitable for those aiming to enhance arm density and grip strength.

  1. Grasp a dumbbell in each hand and hold them at your sides, palms facing your legs.
  2. Stand with your feet hip-width apart and bend your knees slightly.
  3. Grasp a dumbbell in each hand, and position them at your sides with your palms facing in towards your legs.
  4. Keep your core engaged and back straight to maintain proper posture during this exercise.
  5. Engage your bicep to raise the dumbbell in an arc toward your chest. Keep your elbow locked in place at your side.
  6. Hold this position for at least one second. Focus on squeezing your bicep.
  7. Slowly return the dumbbell to the starting position, while maintaining tension in your bicep.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    15
    lbs
    1 Rep Max
    20
    lbs
  • intermediate
    8
    reps
    17.5
    lbs
    22.5
    lbs
  • advanced
    8
    reps
    20
    lbs
    25
    lbs

Enter your stats to calculate your Sets & Reps