Dumbbell Pause Curl
10 reps
Curl the dumbbell up, hold the squeeze at the top, then lower slowly.
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BICEPS
Dumbbell Pause Curl
The dumbbell pause curl adds a deliberate hold at the peak of each rep, cranking up time under tension on the biceps. That pause forces a hard squeeze at full contraction, which is a simple way to increase the stimulus and sharpen the mind-muscle connection for better biceps growth.
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, back straight, and eyes forward.
- 3
Curl one dumbbell up in an arc toward your chest, keeping your elbow locked at your side.
- 4
Rotate your wrist as you lift so your palm faces you at the top.
- 5
Hold the squeeze for at least a second, then lower the dumbbell slowly and repeat on the other side.