Biceps
Pinwheel Curl
The Pinwheel Curl is a strength exercise with dumbbells for your biceps. Share of the load in the Zulta muscle model: brachialis 37%, biceps (long head) 21% and brachioradialis 19%.
How to do it
- Stand tall with a dumbbell in each hand at your sides, palms facing in.
- Keep the upper arm close to the ribs and curl one dumbbell across the front of the body.
- Bring it toward the middle of the chest with the thumb pointing up.
- Lower it back to the side along the same path.
- Switch arms and keep alternating for the set.
Tips
- Think of the forearm swinging like a pinwheel spoke across the chest.
- Keep the shoulders level and square to the front.
Common mistakes
- Lifting the elbow out to the side as the dumbbell crosses.
- Shrugging the working shoulder at the top.
Muscles worked by the Pinwheel Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Curling across the body keeps the load on brachialis. A neutral grip takes the biceps out of its strongest position, so brachialis and brachioradialis take a larger share of elbow flexion.
Pinwheel Curl alternatives
Same equipment
Different equipment
Similar exercises
Frequently asked questions
What muscles does the Pinwheel Curl work?
Mainly the brachialis. The biceps (long head) and brachioradialis assist.
Is the Pinwheel Curl good for beginners?
Yes. The Pinwheel Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Pinwheel Curl?
For example the Cross Body Curl, Hammer Curl and Band Hammer Curl. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
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