All training resources
Exercise guide
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.
What this exercise works
- Muscles
- lateral deltoid · obliques · anterior deltoid · gluteus medius · hamstrings
- Goals
- mobility · strength
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand with feet shoulder-width apart, holding a dumbbell overhead in one hand, arm locked.
- Turn your feet slightly away from the dumbbell side, keeping the arm straight and eyes on the weight.
- Hinge at your hips, pushing them out to the side of the dumbbell, and slowly lower your torso towards the floor.
- Keep your back straight and the dumbbell arm vertical as you reach your free hand towards your foot or the floor.
- Reverse the motion by driving through your hips and obliques to return to the starting position.
- Complete all reps on one side, then switch and repeat for the other side.
Technique cues and common mistakes
- 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.