Pinwheel Curl (Dumbbell)
Complete guide to Pinwheel Curl (Dumbbell). Learn proper form, technique, and execution. Targets Biceps — Long Head, Short Head. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Pinwheel Curl (Dumbbell)
Grab a dumbbell in one hand and stand tall with your feet shoulder-width apart.
Let your arm hang straight at your side with your palm facing your body.
Retract your shoulder blades, engage your abs, and take a breath.
Curl the dumbbell upward and across your body toward the opposite shoulder, squeezing your bicep at the top and exhale. Keep your upper arm stationary.
Slowly lower back to the starting position and breathe in.
Once finished training one side, do the same number of reps with your other arm.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |