Dumbbell Hammer Pause Curl
10 reps
Hammer-curl the dumbbell up, hold the squeeze, then lower slowly.
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BICEPS
Dumbbell Hammer Pause Curl
The dumbbell hammer pause curl combines a neutral hammer grip with a hold at the top of each rep. The grip shifts emphasis toward the forearms and brachialis alongside the biceps, and the pause piles on time under tension. It's a good pick for adding arm thickness and grip strength.
How to do it
- 1
Stand with feet about hip-width apart, knees slightly bent, holding a dumbbell in each hand with palms facing your legs.
- 2
Keep your core tight and back straight throughout.
- 3
Curl one dumbbell up in an arc toward your chest, keeping your palm facing in and elbow locked at your side.
- 4
Hold the squeeze at the top for at least a second, focusing on the biceps.
- 5
Lower the dumbbell back down slowly under control, then repeat on the other arm.