Barbell Curl
Forearm Flexors·Barbell·Beginner·Compound
Dumbbell Alternating Curl with Pause
The Dumbbell Alternating Curl With Pause strengthens the biceps by adding a brief hold at the top of each rep. The isometric pause increases muscle tension and reinforces strict form.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Dumbbell Alternating Curl with Pause
- 01
Stand upright holding a dumbbell in each hand with palms facing forward.
- 02
Keep your elbows close to your torso and brace your core.
- 03
Curl one dumbbell toward your shoulder without moving your upper arm.
- 04
Pause and squeeze your biceps at the top for 1-2 seconds.
- 05
Lower the dumbbell slowly to the starting position.
- 06
Repeat on the opposite arm, alternating each rep.
Performance tips
Cues that matter
- Keep elbows fixed at your sides
- Fully control the lowering phase
- Do not lean back to assist the lift
Common questions
Frequently asked
What muscles does the Dumbbell Alternating Curl with Pause work?
The Dumbbell Alternating Curl with Pause primarily targets the Biceps. Supporting muscles include Forearms, Forearm Flexors.
Is the Dumbbell Alternating Curl with Pause a compound or isolation exercise?
The Dumbbell Alternating Curl with Pause is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Dumbbell Alternating Curl with Pause?
You need the following equipment: Dumbbells.
What difficulty level is the Dumbbell Alternating Curl with Pause?
The Dumbbell Alternating Curl with Pause is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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