Spell Caster
Unleash your inner sorcerer! This full-body move strengthens your core & improves coordination with a fun, spell-casting motion.
The Spell Caster is a compound exercise that mainly works the core and shoulders, with help from the back. You'll need: dumbbells.
Required Equipment
Spell Caster Muscles Worked
Primary
Obliques; Front Shoulder (anterior deltoid)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Spell Caster Variations and Alternatives
How to do the Spell Caster
Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing in towards each other) and your arms hanging by your sides.
Begin the movement by rotating your torso slightly and lifting one dumbbell across your body. Your arm should move in an arcing motion as if you were drawing a sword from a sheath across your waist.
Continue the arc motion by raising the dumbbell diagonally across your body until it reaches overhead on the opposite side. Your arm should be fully extended, and your body will have rotated to help drive the motion. The palm of your hand should now be facing forward.
Your eyes should follow the dumbbell as it moves.
Lower the dumbbell back down across your body to the starting position in a controlled manner.
Repeat the movement with the opposite arm, effectively imitating a "spell casting" motion.
Alternate arms for each repetition and perform the desired number of repetitions for each arm to complete one set.
Be sure to maintain good posture and core engagement throughout the exercise to protect your lower back and enhance the activation of your core muscles.
Perform the desired number of sets.
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Spell Caster FAQs
What muscles does the Spell Caster work?
The Spell Caster mainly works the core and shoulders, with help from the back. The main muscles are the obliques and anterior deltoid.
What equipment do you need for the Spell Caster?
Dumbbells.
Is the Spell Caster a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Spell Caster go on?
It belongs on push day in a push/pull/legs routine.
What are some Spell Caster variations and alternatives?
Similar exercises include the Diagonal Front Scoop Raise, Alternating Dumbbell Front Raise, Dumbbell Devil Press and Dumbbell Front Raise.
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