Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
    Forearms
Target Muscle Group

Biceps

Biceps Muscle Anatomy Diagram

Hammer Curl Across The Body AKA Pinwheel Curls Instructions

  1. Set up for the across body hammer curl by grasping a pair of dumbbells and standing straight up holding them at your sides.
  2. You should be using a neutral grip (palms facing the body) and the dumbbells should not be resting on your body.
  3. Take up the tension by slightly bending your arms. This is the starting position for the exercise.
  4. Starting with your weakest arm (usually the left), slowly curl the dumbbell up across the front of your body as shown in the video demonstration.
  5. Squeeze the bicep at the top of the movement, and then slowly lower the weight back to the starting position.
  6. Repeat this movement for your other arm.
  7. This is one rep, now repeat to complete your set!

​Exercise Tips:

  1. The dumbbells should not touch the body at any point during the exercise.
  2. Keep the rep timing slow and controlled.
  3. Keep the tension on both of your biceps throughout the whole set.
11 Comments
Pedro
Posted on: Fri, 10/30/2020 - 10:58

Do we have to do 8 on each arm right?

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Abigail
Posted on: Mon, 11/02/2020 - 09:14

Hey Pedro - correct

gurjant
Posted on: Tue, 06/18/2013 - 00:47

Plss suggest me how to long biceps lenth

Between bicepss & albow

John
Posted on: Fri, 12/06/2013 - 11:47

You stretch the muscle before during and after the exercise

Adam
Posted on: Wed, 12/11/2013 - 13:38

Doing dumbell curls on a bench with about 30degs of incline is great for working the part of the bicep closest to the elbow. Adding some more definition to that part will add a visible amount of length.

richard
Posted on: Thu, 11/06/2014 - 12:57

what in the world are you trying to say. stop the gym hit the books.

tony
Posted on: Wed, 04/24/2013 - 10:55

Is this movement the best thing looks bad for the shoulders

Kevin
Posted on: Sat, 05/19/2012 - 10:07

Is their an alternative for this pinwheel curl? Although I like it, I noticed it was causing some definite pain in my right shoulder due to a previous injury.

TimmY
Posted on: Wed, 08/08/2012 - 12:36

Try the concentration curl

bob
Posted on: Sun, 10/21/2012 - 23:35

i was having the same issue. try lowering the weight.

Patrick
Posted on: Wed, 03/06/2013 - 12:23

Hammer curls are very similar but do not involve the twisting motion. It is likely that the twisting is placing extra tension on your bicep head where it insterts into the shoulder cuff, which is irritating and inflaming the site of your injury. Ice your shoulder after exercise as well.

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