ARMS · ISOLATION
Paused Dumbbell Curl
A dumbbell curl with a brief pause near peak contraction.
Primary musclesBiceps
Secondary musclesForearms
EquipmentDumbbells
DifficultyBeginner · Elbow Flexion
How to perform
- Curl smoothly while keeping the elbows stable.
- Pause briefly near the top.
- Lower under control.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the biceps as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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