Hammer Curl Across The Body AKA Pinwheel Curls Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Isolation
  • Pull
  • Beginner
  • Forearms
Click to Enlarge
Click to Enlarge
Biceps Exercises Diagram Target Muscle Group

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.