Dumbbell High Windmill
The Dumbbell High Windmill mainly works the core, glutes & hips and lower back, with help from the shoulders. You'll need: dumbbells.
Required Equipment
Dumbbell High Windmill Muscles Worked
Primary
Obliques; Glutes (gluteus maximus); Spinal Erectors (erector spinae)
Secondary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
How to do the Dumbbell High Windmill
Setup and Positioning
Stand with feet slightly wider than shoulder-width apart.
Hold a dumbbell in one hand and press it straight up toward the ceiling. Keep your arm locked out throughout the entire movement.
Turn your feet slightly away from the side holding the weight (e.g., if the weight is in your right hand, point your toes to the left).
Movement Instructions
Push your hips back toward the side holding the weight, keeping your legs relatively straight with a soft bend in the knees.
Slowly hinge at your hips while maintaining a long, straight spine. Reach your free hand down toward your opposite foot or the floor while keeping your eyes on the raised dumbbell at all times.
Maintain tension through your core, ensuring your torso is stable. Only go as low as your flexibility allows without rounding your back.
Once you reach the bottom of the movement, press through your heels to return to the starting, upright position, while keeping the dumbbell locked out overhead.
Complete a full set on one side before switching to the other.
Dumbbell High Windmill FAQs
What muscles does the Dumbbell High Windmill work?
The Dumbbell High Windmill mainly works the core, glutes & hips and lower back, with help from the shoulders. The main muscles are the obliques, gluteus maximus and erector spinae.
What equipment do you need for the Dumbbell High Windmill?
Dumbbells.
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