Dumbbell pinwheel curl

Muscles worked: Upper arms
Upper arms
🔧 Dumbbells ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Start holding a dumbbell in each hand, palms facing you. Curl one weight upward, stopping just above your elbow, and then slowly lower it back down. Alternate sides for a continuous bicep workout.

Muscles Worked

BicepsBrachialis
Secondary: Brachioradialis

Tips

Extend your arms fully between each curl. Choose a weight that permits controlled movements. Keep your elbows tucked in to target your biceps. Focus on technique rather than lifting the heaviest possible weight.

Similar exercises

Dumbbell hammer curl Upper arms, Forearms · 🔧 Dumbbells 2/10 Dumbbell twist curl Upper arms · 🔧 Dumbbells 2/10 Dumbbell seated hammer curl Upper arms · 🔧 Dumbbells 2/10 Dumbbell incline hammer curl Upper arms · 🔧 Dumbbells 2/10 Dumbbell alternating hammer curl Upper arms · 🔧 Dumbbell 2/10 Dumbbell drag curl Upper arms · 🔧 Dumbbells 2/10 Dumbbell upper curl Upper arms · 🔧 Dumbbells 2/10 Dumbbell incline curl Upper arms · 🔧 Dumbbell 2/10
Feedback

Found a bug or have an idea?

MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.