Pause Curl (EZ Bar)
The EZ Bar Pause Curl is an isolation exercise that targets the biceps by adding a distinct stop at the peak of the contraction to maximize muscle engagement. This variation eliminates momentum and increases time under tension, helping to break through strength plateaus.
Iridium maintains a separate 1RM estimate for this variation to account for the elimination of momentum and the stretch reflex compared to standard curls. By analyzing RPE trends alongside weight used, the system detects progressive overload even when the strict mechanics of the pause limit absolute load increases.
Form Cues
- Tuck your elbows tightly against your ribs
- Curl the bar toward your chest with control
- Hold the top position completely still for 1-2 seconds
- Lower the weight slowly to a full stretch
- Keep your wrists aligned with your forearms
- Don't swing your hips to generate momentum
- Don't let your elbows drift forward excessively
- Don't cut the pause short at the top
- Don't lean backward as you curl up
- Don't rest the bar on your chest at the top
Common Mistakes
- Using momentum to lift the weight
- Skipping the full 1-2 second pause
- Flaring elbows out to the sides
- Hyperextending the lower back
- Performing half-reps without full extension
Muscles Worked
This exercise primarily targets the biceps brachii, hitting both the long and short heads due to the supinated grip. The isometric pause at the top forces the biceps to work harder in their fully shortened position, while the brachioradialis in the forearm assists in stabilizing the EZ bar.
Primary
Secondary
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