Dumbbell Windmill
With a dumbbell locked out overhead, push the hips out to the side and reach the other hand down the inside of the leg toward the floor. Builds overhead shoulder stability, obliques and hip mobility.
Primary muscles
- Obliques
- Side Delts
Secondary muscles
- Rotator Cuff
- Hamstrings
- Gluteus Medius
- Transverse Abdominis
- Traps (Trapezius)
- Sets
- 3
- Reps
- 5–8 each side
- Rest
- 60s
How to perform
Starting position
Press a dumbbell overhead with one arm. Turn both feet about 45° away from the dumbbell side, feet a little wider than the hips.
Keep your eyes on the dumbbell and the arm locked.
Push the hip on the dumbbell side out and hinge sideways, sliding the free hand down the inside of the front leg.
Lower until the free hand reaches the shin or floor, or until the stretch stops you.
Drive the hips back under you to stand. Finish the set, then switch sides.
Breathing: Inhale as you lower, exhale as you rise.
Coaching tips
Eyes on the bell
Arm stays vertical
Hip out, then hinge
Common mistakes
Letting the overhead arm drift forward or bend
Bending sideways at the waist instead of hinging at the hip
Losing sight of the dumbbell
Safety notes
Learn it with no weight or a light dumbbell first.
Skip it if overhead positions bother your shoulder.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.