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Dumbbell Windmill
A full-body stability exercise using one dumbbell overhead that targets obliques, shoulders, and hamstrings to enhance core strength, mobility, and balance; ideal for functional training and rehab.
About Exercise
Equipment
Dumbbells
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Obliques, Shoulders
Secondary Muscles
Glutes, Abs, Lats
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
9/10External Obliques, Internal Obliques
Shoulders
8/10Medial Delts
Lower Back
7/10Erector Spinae
Hamstrings
6/10Glutes
5/10Glute Medius
Abs
5/10Transverse Abdominis
Lats
4/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet wider than shoulder-width, one foot turned out 45 degrees. Press a dumbbell overhead with one arm, locking elbow and gazing at the weight.
- Push hips out to the side opposite the loaded arm while hinging at hips.
- Rotate torso and slide free hand down inside leg toward foot.
- Keep loaded arm straight overhead and back neutral at bottom position.
- Drive hips forward and engage core to return upright.
- Switch sides after reps.
- Perform slowly with control.
Coaching Tips
Form Cues
- Eyes on dumbbell
- Hinge from hips
- Packed shoulders
- Core tight
- Straight loaded arm
- Controlled descent
Breathing
Inhale during descent, brace core, exhale as you rise to standing.
Tempo
3-2-2
Range of Motion
Lower torso until parallel to ground or as far as flexibility allows without back rounding; full arm lockout overhead.
Safety
Safety Notes
- Avoid if acute back pain exists
- Start with bodyweight
- Go only to comfortable depth
- Pack shoulder before loading
- Warm up hips and shoulders
- Consult pro with injuries
Spotting
No spotting needed; use light weight and focus on form for safety.
Common Mistakes
- Rounding lower back
- Over-rotating spine
- Locked knees
- Rushing movement
- Eye contact lost
When to Avoid
- Lower back injuries
- Shoulder impingement
- Recent spinal surgery
Flexibility Needed
- Adequate shoulder flexion
- Hip hinge mobility
- Thoracic rotation
Build Up First
- Master basic hip hinge
- Overhead shoulder stability
- Core bracing proficiency
Also known as
Single Arm Dumbbell Windmill, DB Windmill, Overhead Dumbbell Windmill
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