Dumbbell Windmill

This full-body exercise builds core stability, shoulder strength, and hip mobility by rotating the torso while holding a dumbbell overhead, primarily targeting the obliques and lateral deltoids.

How to do it

1. Stand with feet shoulder-width apart, holding a dumbbell overhead in one hand, arm locked.
2. Turn your feet slightly away from the dumbbell side, keeping the arm straight and eyes on the weight.
3. Hinge at your hips, pushing them out to the side of the dumbbell, and slowly lower your torso towards the floor.
4. Keep your back straight and the dumbbell arm vertical as you reach your free hand towards your foot or the floor.
5. Reverse the motion by driving through your hips and obliques to return to the starting position.
6. Complete all reps on one side, then switch and repeat for the other side.

Tips

• Maintain a tight core throughout the movement to protect your spine and enhance stability.
• Keep your eyes fixed on the dumbbell overhead to help maintain balance and a straight arm.
• Focus on hinging at the hips, not rounding your back, to engage the hamstrings and glutes.
• Start with a light weight to master the form before progressing to heavier loads.

Muscles

Primary: Side deltoid, Obliques

Secondary: Front deltoid, Glutes (medius), Hamstrings