Pause Curl (Barbell)
The barbell pause curl is a bicep isolation exercise that incorporates an isometric hold at the peak of the movement. This variation eliminates momentum to intensely target the biceps brachii and improve muscle growth.
Pause curls require strict load management to be effective; going too heavy defeats the purpose of the isometric hold. The AI analyzes your RPE and rep performance to ensure you aren't sacrificing the 2-second hold for weight, auto-adjusting loads to keep the intensity in the optimal range. Additionally, by tracking recovery data like HRV and previous arm volume, the app helps prevent tendon overuse injuries common with high-intensity isometric work.
Form Cues
- Pin your elbows against your ribcage throughout the entire set
- Curl the bar upward and hold the peak contraction for a distinct 2-second count
- Lower the weight slowly for 3-4 seconds to maximize time under tension
- Brace your core and squeeze your glutes to prevent swinging
- Fully extend your arms at the bottom of every repetition
- Don't use momentum or swing your hips to get the bar moving
- Don't let your elbows drift forward or flare out during the curl
- Don't rush the pause at the top; ensure a full stop
- Don't lean backward to counterbalance the weight
- Don't cut the range of motion short at the bottom
Common Mistakes
- Lifting too heavy and sacrificing the isometric hold
- Allowing elbows to drift forward to assist the lift
- Leaning back to cheat the weight up
- Bouncing out of the bottom position
- Flexing the wrists excessively at the top
Muscles Worked
This exercise primarily targets the long and short heads of the biceps brachii, utilizing an isometric pause to maximize peak contraction. By eliminating momentum, it also heavily engages the brachialis and forearm flexors to stabilize the weight during the hold and controlled eccentric phase.
Primary
Secondary
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