Lift a dumbbell in a neutral (hammer) grip up and across your body toward the opposite shoulder, using elbow flexion to work the biceps. Move the weight along a diagonal path while keeping the wrist neutral.
How to do the Pinwheel Curl#
- Stand tall with feet hip-width and hold a dumbbell at your side with a neutral (thumbs-up) grip, arm straight and elbow close to your torso.
- Brace your core and keep your upper arm stationary while you curl the dumbbell diagonally across your body toward the opposite shoulder.
- Pause briefly at the top with firm elbow flexion, ensuring the wrist stays neutral and the movement comes from the forearm.
- Lower the dumbbell under control back to the start position, fully extending the arm while maintaining posture.
- Repeat for the prescribed reps, then switch arms and repeat the same pattern on the other side.
Muscles worked#
Common mistakes#
- Using torso momentum to swing the weight up.
- Allowing the elbow to drift forward instead of staying by the side.
- Rotating the wrist rather than keeping a neutral (hammer) grip.
- Curling straight up instead of directing the weight across the body.
- Choosing a weight so heavy that range of motion or form breaks down.
