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Waist · Dumbbell
Dumbbell Low Windmill
Dumbbell Low Windmill is an intermediate compound strength exercise that works the abs (waist), with the shoulders and lower back assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Abdominals · Obliques
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Shoulders · Deltoids
- Lower Back · Erector Spinae
How to do Dumbbell Low Windmill
- Stand with your feet slightly wider than shoulder-width apart, holding a dumbbell in your left hand. Extend your left arm down, and raise your right arm straight up overhead.
- Engage your core and hinge at your hips, bending your left knee slightly while keeping your right leg straight. Lower the dumbbell toward your left foot, keeping your back flat and left arm extended upward.
- Rotate your torso slightly to follow the movement of the dumbbell. Lower the dumbbell as close to the floor as you can while maintaining proper form.
- Reverse the motion by pushing through your left foot and straightening your torso back to the starting position. Repeat for the desired number of repetitions, then switch sides.
Form tips
- Ensure your back remains flat and avoid rounding your spine during the movement.
- Maintain a slight bend in your left knee while keeping your right leg straight.
- Focus on a controlled movement, avoiding any jerky or rapid motions.
Dumbbell Low Windmill alternatives
More abs exercises
Dumbbell Low Windmill FAQ
What muscles does Dumbbell Low Windmill work?
Dumbbell Low Windmill mainly works the abs in the waist (Obliques, Biceps Femoris, Semitendinosus and Semimembranosus). The shoulders and lower back work as secondary muscles.
What equipment do you need for Dumbbell Low Windmill?
You need a dumbbell.
How many sets and reps of Dumbbell Low Windmill should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Low Windmill good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Dumbbell Low Windmill burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Low Windmill?
Other exercises for the abs include Kettlebell Windmill, Bodyweight Windmill, Bodyweight Windmill Cut and Low Rotational Med Ball Chops (Quarter Squat, Rotating Med Ball Left and Ride Across Core).
For developers
Use Dumbbell Low Windmill in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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