How to do a Dumbbell Pause Curl
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Dumbbell Pause Curl
Target muscles worked
Instructions for Proper Form
Isolation 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.
- Grasp a dumbbell in each hand and hold them at your sides, palms facing your legs.
- Stand with your feet hip-width apart and bend your knees slightly.
- Keep your core engaged, back straight, and gaze forward to maintain proper posture throughout this exercise.
- Engage your bicep to raise the dumbbell in an arc toward your chest. Keep your elbows locked in place at your side.
- Turn your wrists over 90 degrees as you raise the dumbbells, your palms should end up facing you.
- Hold this position for at least one second.
- Focus on squeezing your bicep.
- Slowly return the dumbbell to the starting position, maintaining tension in your bicep.
- Switch sides, and repeat.
Weight & 1 Rep Max Calculator
Average Dumbbell Pause Curl standards by male, female, weight, age and height
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.
- beginner8reps15lbs1 Rep Max20lbs
- intermediate8reps17.5lbs22.5lbs
- advanced8reps20lbs25lbs
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Alternatives & Variations to Dumbbell Pause Curl
1. Hammer Curls
99.2 mSCORESWAPPED 663 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.
2. Cross Body Hammer Curls
95.4 mSCORESWAPPED 619 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.
3. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 567 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.
4. Waiter Curls
85.5 mSCORESWAPPED 528 TIMESMimics holding a tray, focusing on the biceps with palms up and elbows tight. This isolation exercise enhances stability and muscle control, leading to improved arm aesthetics and strength, making it ideal for those focusing on bicep shape and functional grip strength.
5. Dumbbell Wide Curls
70 mSCORESWAPPED 405 TIMESIsolation exercise targeting the biceps with arms flared outwards. This variation alters the tension on the biceps, stimulating muscle growth in unique ways, and is beneficial for those looking to widen their bicep appearance.
6. Concentration Curl
91.3 mSCORESWAPPED 393 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.
7. Seated Dumbbell Curl
98 mSCORESWAPPED 358 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. Dumbbell Hammer Pause Curl
66.4 mSCORESWAPPED 317 TIMESIncorporates 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.
9. Cable Bicep Curl
94.9 mSCORESWAPPED 251 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.
10. Reverse Dumbbell Curl
81.8 mSCORESWAPPED 225 TIMESTargets the forearms and biceps with a focus on grip strength and arm stability. The reverse grip intensifies the engagement of the forearm muscles, making it an effective exercise for building arm strength and enhancing grip performance.