Kysero
Try for free

Biceps · Intermediate

Dumbbell Pinwheel Curl

Alternating cross-body hammer curl that keeps a neutral grip while each dumbbell travels toward the opposite chest.

View instructionsAll exercises
Back to all exercises
Dumbbell Pinwheel Curl demonstration

Exercise overview

Training details

BicepsForearms

Equipment

Dumbbell

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall with a dumbbell in each hand at your sides, palms facing inward, and elbows close to your torso.
  2. 02Curl one dumbbell diagonally across the front of your body toward the opposite side of your chest.
  3. 03Maintain the neutral hammer grip and avoid rotating your wrist or swinging your shoulder forward.
  4. 04Lower the dumbbell slowly to full elbow extension at the same-side hip.
  5. 05Repeat with the opposite arm and continue alternating while keeping your torso still.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCross-Body Hammer CurlRelated variationHammer Curl

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCrossover Biceps CurlComparable substituteCable Standing One Arm Hammer Curl with Rope AttachmentComparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable Row

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder