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Pinwheel Curl (Dumbbell)

Muscle Group:

How to do a Pinwheel Curl (Dumbbell)

  1. Grab a pair of dumbbells and stand tall with your shoulders back, chest up, and eyes forward.
  2. Position both dumbbells slightly in front of your thighs with your palms facing in and back. Your wrists should be in line with your forearms.
  3. Take a breath and curl one dumbbell in toward your chest until it comes slightly higher than your elbow. Hold the position for a second.
  4. Exhale and lower the dumbbell to the starting position. Make sure to extend your elbow entirely.
  5. Repeat with your other arm.
  6. Keep repeating in an alternating fashion.


You need to remember to consciously try and engage your working bicep as much as possible. Don’t simply move the weight from point A to B. Actively squeeze your bicep and make sure to feel a stretch as you extend your elbow.

Pinwheel Curl (Dumbbell) Alternatives