TrainFury
Start free
Biceps · Dumbbell

Pinwheel Curl (Dumbbell)

An isolation movement that trains your biceps, done with a dumbbell. Your forearms and shoulders help out.

EquipmentDumbbell
TypeIsolation
Push or pullPull
LevelIntermediate

Muscles you'll work

Pinwheel Curl (Dumbbell) muscles worked, front viewPinwheel Curl (Dumbbell) muscles worked, back view
BicepsPrimaryForearms · ShouldersSecondary

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

21s Bicep CurlAlternate Hammer CurlAlternate Incline Dumbbell CurlConcentration Curls
Free · No card required

Log Pinwheel Curl (Dumbbell) and watch it climb

Every set you finish decides the next one — heavier, more reps, or hold. You get the number and the reason before you lift it.

  • Free AI plans, no card
  • Every weight has a reason
  • Miss a day, the week re-fits
Log my first setGet it on Google Play

The AI writes the plan. The engine keeps coaching every session after that — free.