Pinwheel Curl (Dumbbell)
Trains the biceps. You need a dumbbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Pinwheel Curl (Dumbbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a biceps exercise that is, there are 8 on the Biceps page.
Muscles worked
What Pinwheel Curl (Dumbbell) trains
Technique
How to do the Pinwheel Curl (Dumbbell)
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your body), arms extended at your sides.
- Curl the dumbbell in your right hand up and across your body toward your left shoulder, keeping your palm facing inward throughout.
- Squeeze your biceps at the top, then slowly lower the dumbbell back to the starting position with control.
- Repeat with your left arm curling toward your right shoulder, alternating sides for the desired number of repetitions.
Form cues
Getting it right
- Keep your upper arm relatively still and avoid swinging the weight across your body with momentum.
- Maintain the neutral, hammer-style grip throughout to emphasize the brachialis and forearms.
- Exhale as you curl the dumbbell up and inhale as you lower it.
- Use a controlled lowering phase to maximize muscle engagement.
Substitutes
Swap Pinwheel Curl (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Pinwheel Curl (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.