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How to Do Pinwheel Curl — Form, Muscles & Tips

Learn how to do the Pinwheel Curl: step-by-step form, muscles worked, dumbbell setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Stand holding a dumbbell in each hand at your sides, palms facing your body.
  2. Curl one dumbbell upward and across your body toward the opposite shoulder, keeping your palm facing inward.
  3. Lower it back down and repeat on the other side, alternating each rep.
  4. Keep your elbows close to your body throughout.
  5. Repeat for the desired number of repetitions per side.