May 5th, 2023 5:10 PM Mr. Q Categories: Dumbbell
The dumbbell high windmill is a unilateral exercise that targets the muscles of the core, shoulders, and hips.
Stretch to do prior to exercise:
- Hip flexor stretch
- Shoulder stretch
- Thoracic spine rotation stretch
Warm-up to do prior to exercise:
- 5-10 minutes of light cardio, such as jogging or cycling
- Arm circles and shoulder rolls
- Bodyweight squats
How to select the proper weight: Choose a weight that allows you to perform the exercise with proper form, but still provides a challenge. Start with a lighter weight if you’re a beginner and gradually increase as you get stronger.
- Start by standing with your feet shoulder-width apart, holding a dumbbell in your right hand with your arm extended overhead.
- Slowly hinge at the hips and lower your torso towards the left side, while keeping your right arm extended overhead.
- Reach your left hand towards your left foot, while keeping your right arm extended overhead and your eyes focused on the weight.
- Pause briefly at the bottom of the movement, then slowly return to the starting position.
- Repeat for the desired number of reps on one side, then switch to the other side.
How to reduce the difficulty: If you’re having difficulty with the exercise, you can perform it without any weight or use a lighter dumbbell.
How to increase difficulty: To increase the difficulty of the exercise, you can use a heavier dumbbell or perform more reps on each side.
Number of reps:
- Beginner: 8-10 reps per side
- Intermediate: 12-15 reps per side
- Advanced: 18-20 reps per side
Estimated time for exercise: 5-10 minutes
Muscle Group(s):Abdominals, Shoulders, Side Abs