How many dumbbell biceps curl pulses should a beginner do?

Two sets of 15 to 20 pulses with a light pair of dumbbells is a solid starting dose, since holding the elbow bent the whole time never lets the biceps rest between pulses. Add a third set before adding weight.

What can I use instead of dumbbells for the biceps curl pulse?

Filled water bottles, canned goods, or a light resistance band stepped on with both feet all work as a substitute, since the weight only needs to be light enough to hold for a full set of pulses.

What is the point of pulsing a biceps curl instead of doing full reps?

Holding the elbow bent and pulsing through a short range keeps constant tension on the biceps the way a full curl's top and bottom never quite do, building endurance and shape rather than raw strength. It is a poor swap for full-range curls if your goal is maximum biceps strength or size, since heavier, longer-range work builds those better.

Beginner

Dumbbell Biceps Curl Pulse

Instead of curling all the way up and down, this move holds light dumbbells at roughly ninety degrees and pulses through a short range where biceps tension is highest. Keeping the elbow bent the whole time never lets the muscle rest, producing the burn barre classes are known for. It is a simple, effective way to build biceps endurance and shape.

Equipment: Dumbbell
Body part: Biceps
Type: Strength
Browse by muscle: Biceps Brachii Long Head, Biceps Brachii Short Head
Browse by movement: Elbow Flexion

How to do it

1
Stand tall with a light dumbbell in each hand, palms facing forward and elbows pinned to your sides.
2
Curl the weights up to about a ninety-degree elbow angle.
3
Hold there and pulse the dumbbells up and down through a short range without straightening the arms.
4
Keep the elbows glued to your ribs so the upper arms stay still.
5
Maintain a tall chest and relaxed shoulders as you pulse.
6
Continue for the prescribed reps or time, then lower under control.

Tips

Never let the elbows fully extend; keeping a bend maintains the tension that drives the burn.
Avoid swinging the torso or using the shoulders to lift the weight.
Squeeze the biceps at the top of each small pulse.
Keep the wrists straight and neutral to spare the forearms.

Variations

Common mistakes

The elbows drift forward and away from the ribs as the arms tire, turning the curl into a shoulder-assisted lift.
Rounding the shoulders forward to sneak a little extra height into the pulse takes tension off the biceps at the exact point it should peak.
The grip tightens harder than it needs to, and the forearms cramp up before the biceps ever get properly fatigued.
Holding the breath through the set instead of breathing steadily makes the small pulse feel far harder than the light weight should.

Frequently asked

How many dumbbell biceps curl pulses should a beginner do?: Two sets of 15 to 20 pulses with a light pair of dumbbells is a solid starting dose, since holding the elbow bent the whole time never lets the biceps rest between pulses. Add a third set before adding weight.
What can I use instead of dumbbells for the biceps curl pulse?: Filled water bottles, canned goods, or a light resistance band stepped on with both feet all work as a substitute, since the weight only needs to be light enough to hold for a full set of pulses.
What is the point of pulsing a biceps curl instead of doing full reps?: Holding the elbow bent and pulsing through a short range keeps constant tension on the biceps the way a full curl's top and bottom never quite do, building endurance and shape rather than raw strength. It is a poor swap for full-range curls if your goal is maximum biceps strength or size, since heavier, longer-range work builds those better.

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