Dumbbell Windmill

Learn how to do Dumbbell Windmill with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 4 Obliques ShouldersGlutesHamstringsDeep Core Dumbbells

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 70kg 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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Muscles Worked by Dumbbell Windmill

Primary Obliques
Secondary
ShouldersGlutesHamstringsDeep Core

Equipment

  • Dumbbells

Calories Burned Doing Dumbbell Windmill

Calorie Calculator

MET 4
Estimated burn
140 calories

Calories = 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, 70kg)
≈ 140 cal
Video quality
4K with male and female demonstrations

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.

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.

What exercises are similar to Dumbbell Windmill?

Similar exercises to Dumbbell Windmill include Kutambaa kama dubu, Kutambaa kama dubu – Magoti ya chini, Crunch ya baiskeli, Bird Dog – Kiwiko hadi Goti.

Is Dumbbell Windmill better than Kutambaa kama dubu?

Both Dumbbell Windmill and Kutambaa kama dubu target the Obliques. Choose based on your available equipment and training goals.

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