How to Do Pinwheel Curls

Pinwheel curls are a quick, effective way to use dumbbells to build muscle. Dumbbells are ideal for people who don't want to spend money on complicated exercise machines or don't have a lot of free time to perform hour-long workouts. Building strong biceps is all about performing repetitions correctly and using the heaviest weights you can. Pinwheel curls are one of several curl exercises that will shape your biceps and build muscle.

Things You'll Need

  • Dumbbell set
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Instructions

    • 1

      Take one dumbbell in each hand and stand with your feet shoulder-width apart. Allow your arms to hang on each side of your body while holding the dumbbells.

    • 2

      Work one arm at a time. Utilize the strength of your bicep and forearm to curl the dumbbell in an arc across the front of your body to your shoulder. Move only your forearm while performing this motion.

    • 3

      Hold the top position for 3 to 5 seconds to maximize bicep contraction. Slowly lower your dumbbell to your original position and repeat the same motion with the other arm. Try performing two or three sets of five reps if you are a beginner and work up from there.