Pinwheel Curl (Dumbbell)

How to do it

1. Stand upright with a dumbbell in one hand, palms facing your body (neutral grip). Your feet should be shoulder-width apart.
2. Keep your elbow tucked into your side, but slightly in front of your body.
3. Begin to curl the dumbbell up and across your body towards the opposite shoulder, rotating your forearm as you lift so your palm faces your chest or opposite shoulder at the top of the movement.
4. Squeeze your bicep at the peak of the contraction.
5. Slowly lower the dumbbell back to the starting position with control, rotating your forearm back to the neutral grip as you descend.
6. Repeat for the desired number of repetitions before switching to the other arm.

More biceps exercises

Alternate Hammer Curl

Alternate Incline Dumbbell Curl

Concentration Curls