Dumbbell Windmill
Learn how to do Dumbbell Windmill with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
Dumbbell Windmill is a Dumbbells exercise that primarily targets the Obliques, with secondary activation of the Shoulders, Glutes, Hamstrings, Deep Core. It has a MET value of 4, meaning a 70 kg person burns approximately 140 calories in a 30-minute session.
How to Do Dumbbell Windmill
A core and mobility exercise where you hinge at the hips while holding a dumbbell overhead, reaching down to the opposite foot.
💡 Instructions:
Stand with feet wider than shoulder-width, holding a dumbbell overhead with one arm fully extended.
Keep your eyes on the dumbbell throughout the movement.
Push your hips back and hinge at the waist, lowering your free hand toward the opposite foot.
Keep legs mostly straight, bending slightly at the knee on the side you reach toward.
Engage your core and return to the starting position.
⚠️ Common mistakes:
Bending the arm holding the dumbbell.
Looking away from the dumbbell.
Rounding the lower back.
Twisting the torso excessively.
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Start Free TrialMuscles Worked by Dumbbell Windmill
Equipment
- Dumbbells
Calorie Calculator
MET 4Calories = MET × weight (kg) × time (hours)
Quick Facts: Dumbbell Windmill
- Type
- Dumbbells exercise
- Primary muscle
- Obliques
- Secondary muscles
- Shoulders, Glutes, Hamstrings, Deep Core
- MET value
- 4
- Calories (30 min, 70 kg)
- ≈ 140 cal
- Video quality
- 4K with male and female demonstrations
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FAQ: Dumbbell Windmill
What muscles does Dumbbell Windmill work?
Dumbbell Windmill primarily targets the Obliques, with secondary engagement of the Shoulders, Glutes, Hamstrings, Deep Core.
How do you do Dumbbell Windmill correctly?
A core and mobility exercise where you hinge at the hips while holding a dumbbell overhead, reaching down to the opposite foot. 💡 Instructions: Stand...
Is Dumbbell Windmill good for beginners?
Dumbbell Windmill has a MET value of 4, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for Dumbbell Windmill?
Dumbbell Windmill requires: Dumbbells.
What are the benefits of Dumbbell Windmill?
Dumbbell Windmill strengthens the Obliques, engages the Shoulders and Glutes and Hamstrings and Deep Core, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to Dumbbell Windmill?
Similar exercises to Dumbbell Windmill include Bear Crawl, Bear Crawl – Low Knees, Bicycle Crunch, Bird Dog – Elbow to Knee. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is Dumbbell Windmill better than Bear Crawl?
Both Dumbbell Windmill and Bear Crawl target the Obliques. Dumbbell Windmill uses Dumbbells, while Bear Crawl offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
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