Pinwheel Curl (Dumbbell)

A bicep curl variation performed with dumbbells rotated in a pinwheel fashion to emphasize different parts of the biceps.

Instructions

1. Stand upright with feet hip-width apart, holding dumbbells at your sides with arms extended.
2. Use a neutral grip (palms facing each other) as your starting position.
3. As you curl the dumbbells upward, rotate your wrists so that your pinky finger moves forward and your thumb moves backward.
4. Continue curling until your dumbbells reach shoulder height with palms facing forward.
5. Pause briefly and squeeze your biceps at the top.
6. Lower the dumbbells back to the starting position while reversing the rotation.
7. Return to neutral grip at full extension and repeat.

Tips

• Perform the rotation gradually throughout the curl for smooth movement
• Keep your elbows close to your body and stationary throughout
• Control the weight on the way down; avoid letting gravity lower it
• Maintain an upright posture without arching your lower back
• Avoid using momentum to lift the weight