Barbell Pause Curl
10 reps
Curl the bar to parallel, pause, then finish the rep.
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BICEPS
Barbell Pause Curl
This barbell curl builds in a deliberate stop when your forearms hit parallel, adding time under tension and demanding real control. Holding at that sticking point spikes biceps recruitment and makes the whole movement harder than it looks. It's a strong option for chasing size and strength in the arms.
How to do it
- 1
Hold a barbell with an underhand grip, chest up and core braced.
- 2
Lock your elbows against your sides.
- 3
Curl the bar upward in an arc toward your chest.
- 4
Stop and hold for a moment when your forearms reach parallel to the floor.
- 5
Complete the curl to the top, then lower the bar slowly back to the start.