डम्बल विंडमिल
Learn how to do डम्बल विंडमिल with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
डम्बल विंडमिल is a Dumbbells exercise that primarily targets the Obliques, with secondary activation of the कंधे, नितंब, Hamstrings, Deep Core. It has a MET value of 4, meaning a 70kg person burns approximately 140 calories in a 30-minute session..
How to Do डम्बल विंडमिल
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 डम्बल विंडमिल
Equipment
- Dumbbells
Calories Burned Doing डम्बल विंडमिल
कैलोरी कैलकुलेटर
MET 4कैलोरी = MET × वज़न (kg) × समय (घंटे)
Quick Facts: डम्बल विंडमिल
- Type
- Dumbbells exercise
- Primary muscle
- Obliques
- Secondary muscles
- कंधे, नितंब, Hamstrings, Deep Core
- MET value
- 4
- Calories (30 min, 70kg)
- ≈ 140 cal
- Video quality
- 4K with male and female demonstrations
FAQ: डम्बल विंडमिल
What muscles does डम्बल विंडमिल work?
डम्बल विंडमिल primarily targets the Obliques, with secondary engagement of the कंधे, नितंब, Hamstrings, Deep Core.
How do you do डम्बल विंडमिल 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 डम्बल विंडमिल good for beginners?
डम्बल विंडमिल has a MET value of 4, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for डम्बल विंडमिल?
डम्बल विंडमिल requires: Dumbbells.
What are the benefits of डम्बल विंडमिल?
डम्बल विंडमिल strengthens the Obliques, engages the कंधे and नितंब and Hamstrings and Deep Core.
What exercises are similar to डम्बल विंडमिल?
Similar exercises to डम्बल विंडमिल include भालू क्रॉल, भालू क्रॉल – नीची घुटने, बाइसिकल क्रंच, बर्ड डॉग – कोहनी से घुटना.
Is डम्बल विंडमिल better than भालू क्रॉल?
Both डम्बल विंडमिल and भालू क्रॉल target the Obliques. Choose based on your available equipment and training goals.
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