How to do the Alternating Dumbbell Curls with Pause
Primary: Biceps.
Alternating Dumbbell Curls with Pause is an effective exercise that targets the biceps primarily, with secondary engagement of the forearms and shoulders. The key feature of this exercise is the pause, which enhances muscle control and hypertrophy, making it ideal for beginners and those looking to refine their arm strength. By alternating arms, it ensures balanced development and reduces the risk of imbalances.
Step by step
- 1
Stand up straight with a dumbbell in each hand, arms fully extended and palms facing forward.
- 2
Curl the right dumbbell towards your shoulder while keeping your elbow stationary. Pause for one second at the top of the movement.
- 3
Slowly lower the dumbbell back to the starting position and repeat the movement with your left arm.
Coaching cues
- Keep your elbows close to your torso to maximize bicep engagement.
- Avoid using momentum; perform the exercise in a controlled manner.
- Maintain a neutral spine and avoid rocking your body during the curls.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Alternating Dumbbell Curls with Pause alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Alternating Dumbbell Curls with Pause work?
Primary: Biceps.
How many sets and reps of Alternating Dumbbell Curls with Pause should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Alternating Dumbbell Curls with Pause?
Same movement pattern, different equipment: Concentration Curl, Dumbbell Curl, Hammer Curl, Reverse Curl, Incline Dumbbell Curl, Zottman Curl.
Is the Alternating Dumbbell Curls with Pause good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.