Spell Caster

Also called dumbbell spell caster and standing dumbbell rotation.

Works

Abs, plus glutes and shoulders

Equipment

Dumbbells

Level

Beginner

Type

Compound

How to do it

Setup. Hold a dumbbell in each hand with a pronated grip. Your feet should be wide with your hips and knees extended. This will be your starting position.

1. Begin the movement by pulling both of the dumbbells to one side next to your hip, rotating your torso.
2. Keeping your arms straight and the dumbbells parallel to the ground, rotate your torso to swing the weights to your opposite side.
3. Continue alternating, rotating from one side to the other until the set is complete.

Cues

• Arms straight, dumbbells parallel.
• Rotate from the torso.
• Pivot the back foot.
• Control the end of each swing.

Common mistakes

• Bending the elbows.
• Swinging with momentum.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

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