Dumbbell Low Windmill

Category

Core

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Obliques, Biceps Femoris, Semitendinosus, Semimembranosus, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Deltoids, Erector Spinae

How to do it

1. Stand with your feet slightly wider than shoulder-width apart, holding a dumbbell in your left hand. Extend your left arm down, and raise your right arm straight up overhead.
2. Engage your core and hinge at your hips, bending your left knee slightly while keeping your right leg straight. Lower the dumbbell toward your left foot, keeping your back flat and left arm extended upward.
3. Rotate your torso slightly to follow the movement of the dumbbell. Lower the dumbbell as close to the floor as you can while maintaining proper form.
4. Reverse the motion by pushing through your left foot and straightening your torso back to the starting position. Repeat for the desired number of repetitions, then switch sides.

Form tips

• Ensure your back remains flat and avoid rounding your spine during the movement.
• Maintain a slight bend in your left knee while keeping your right leg straight.
• Focus on a controlled movement, avoiding any jerky or rapid motions.