Dumbbell Windmill
Dumbbell Windmill trains 6 of the 18 muscle groups Full Coverage tracks: Obliques 85%, Hamstrings 35%, Abs 35%, Abductors (outer hip) 30%, Side delts 25%, Adductors (inner thigh) 20%.
How to do it
- Stand with your feet a little wider than your shoulders and press one dumbbell overhead, arm locked.
- Turn both feet away from the loaded side and keep your eyes on the weight.
- Push your hips out towards the dumbbell side and lower your torso, reaching your free hand down your leg towards the floor.
- Keep the loaded arm vertical the whole way down.
- Drive your hips back under you to stand up. Hinge at the hip rather than rounding your back, and start far lighter than you think.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Obliques 85%
- Hamstrings 35%
- Abs 35%
- Abductors (outer hip) 30%
- Side delts 25%
- Adductors (inner thigh) 20%
How it compares
Compared with the Dumbbell Russian Twist, it loads Hamstrings 35 points higher, Abductors (outer hip) 30 points higher, Side delts 25 points higher.
Other exercises for the Obliques
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
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