Pause Curl (Dumbbell)
The dumbbell pause curl is an isolation exercise that increases time under tension by adding a static hold at the peak of the movement. It specifically targets the biceps brachii to break through strength plateaus and enhance muscle definition.
Iridium decouples load recommendations for this exercise from your standard curl maxes, recognizing that the pause mechanic renders traditional 1RM formulas less accurate. Instead, the AI drives progressive overload by analyzing RPE trends and rep consistency to ensure sufficient intensity without compromising the stop-start cadence. These sets are tracked specifically against your bicep accumulation limits (MAV/MRV), prioritizing local muscle fatigue over heavy loading.
Form Cues
- Pin your elbows to your sides throughout the entire rep
- Rotate your palms upward (supinate) as you lift
- Hold the top position completely still for a distinct 2-second count
- Squeeze your biceps as hard as possible during the pause
- Lower the weight slowly to a full extension
- Don't swing your hips to generate momentum
- Don't let your elbows drift forward or flare out
- Don't rush the pause count at the top
- Don't shrug your shoulders up toward your ears
- Don't drop the weight quickly after the pause
Common Mistakes
- Counting the pause too quickly
- Using momentum to initiate the lift
- Curling the wrist instead of the bicep
- Lifting heavy weight at the expense of the hold
- Incomplete range of motion at the bottom
Muscles Worked
This exercise primarily isolates the biceps brachii, hitting both the short and long heads by enforcing a strict contraction at the point of maximum shortening. The isometric hold at the top also heavily recruits the forearms and brachialis to stabilize the weight against gravity.
Primary
Secondary
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