How many dumbbell hammer curl pulses should a beginner do?

Two sets of 15 pulses per arm, or both arms together if you prefer, with a light pair of dumbbells is a good starting dose. Add a third set before moving up in weight, since the neutral grip tends to fatigue the forearm before the biceps.

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

A pair of filled water bottles held with a neutral, palms-facing-in grip, or a light resistance band, both work as a substitute for the dumbbells.

How is the hammer curl pulse different from the regular biceps curl pulse?

The neutral, palms-facing grip shifts more of the work onto the brachioradialis on the outside of the forearm alongside the biceps, building forearm thickness that the palms-up curl pulse does not train as directly. It is a poor choice if you have wrist pain with a neutral grip specifically, since the wrist stays locked in that position the whole set.

Beginner

Dumbbell Hammer Curl Pulse

This barre variant holds light dumbbells with a neutral hammer grip at mid-range and pulses through a short arc, loading the brachioradialis and the long head of the biceps. The neutral grip shifts emphasis toward the forearm and outer arm, and the pulse never lets the muscle relax. It builds thickness and endurance through the forearm and biceps together.

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

How to do it

1
Stand tall with a light dumbbell in each hand, palms facing your body and elbows at your sides.
2
Curl the weights up to about a ninety-degree elbow angle, keeping the thumbs up.
3
Hold there and pulse the dumbbells through a short range without straightening the arms.
4
Keep the upper arms still and the wrists firm and neutral throughout.
5
Maintain a tall posture and relaxed shoulders.
6
Continue for the prescribed reps or time, then lower slowly.

Tips

Keep the knuckles pointing forward and the thumbs up to hold the neutral grip.
Do not let the elbows drift forward or the shoulders shrug up.
Squeeze through the forearm and outer biceps at the top of each pulse.
A light weight keeps the pulse controlled and the wrists safe.

Variations

Common mistakes

The wrists bend side to side instead of staying stiff and straight, an easy way to irritate the wrist during a grip this is supposed to protect.
Swinging the upper arms slightly forward and back turns a static hold into a small shoulder movement instead of an isolated forearm and biceps pulse.
The torso leans back a few degrees to help the weight up, borrowing momentum from the low back instead of the arm.
Rushing the small pulses into a fast blur removes the squeeze at the top that is supposed to hit the forearm and outer biceps.

Frequently asked

How many dumbbell hammer curl pulses should a beginner do?: Two sets of 15 pulses per arm, or both arms together if you prefer, with a light pair of dumbbells is a good starting dose. Add a third set before moving up in weight, since the neutral grip tends to fatigue the forearm before the biceps.
What can I use instead of dumbbells for the hammer curl pulse?: A pair of filled water bottles held with a neutral, palms-facing-in grip, or a light resistance band, both work as a substitute for the dumbbells.
How is the hammer curl pulse different from the regular biceps curl pulse?: The neutral, palms-facing grip shifts more of the work onto the brachioradialis on the outside of the forearm alongside the biceps, building forearm thickness that the palms-up curl pulse does not train as directly. It is a poor choice if you have wrist pain with a neutral grip specifically, since the wrist stays locked in that position the whole set.

Related exercises

Other movements among FitRay's 2,000+ exercises that load the same target muscle — same equipment and level first.

All Biceps exercises