Dumbbell Low Windmill

1. Stand with feet shoulder-width apart. Hold a dumbbell in one hand at your side, and extend your opposite arm straight above your head.

2. Turn both feet slightly towards the arm that is holding the dumbbell.

3. Keeping your eyes on the raised hand, push your hips back to the side, and lower the dumbbell towards the floor.

4. Make sure to bend at the hips and keep your legs straight without locking your knees.

5. Lower the dumbbell as far as your flexibility allows, aiming to reach toward the outside of your foot or the floor while maintaining a straight back.

6. Pause for a moment at the bottom of the movement.

7. Reverse the motion, driving through your hips to return to the starting position.

8. Complete the desired number of repetitions, and then switch the dumbbell to the other hand and repeat the same process for the other side.

Always maintain proper form to prevent injury, and make sure to choose a weight that allows for control throughout the exercise. If new to this exercise, practice without weights or with a lighter dumbbell until comfortable with the movement pattern.

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