Strength

Dumbbell Double Windmill

Dumbbell Double Windmill enhances arm, shoulder, and core strength as well as flexibility and stability. This dynamic exercise, involving rotation of the upper body with dumbbells, also boosts coordination skills.
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Dumbbell Double Windmill instructions
Step-by-step instructions
1
Stand up straight holding a dumbbell in each hand, arms fully extended, with the dumbbells parallel to the floor.
2
Lean to one side and rotate the opposite-side dumbbell in a circular motion, like you are creating a windmill with your arms.
3
Once you complete a full rotation, lean to the opposite side and perform the same movement with the other dumbbell.
4
Ensure that only your arms are moving, your body should be stable, do not twist your torso or hips.
5
Repeat this movement for the desired number of repetitions.
Stand up straight holding a dumbbell in each hand, arms fully extended, with the dumbbells parallel to the floor.
Lean to one side and rotate the opposite-side dumbbell in a circular motion, like you are creating a windmill with your arms.
Once you complete a full rotation, lean to the opposite side and perform the same movement with the other dumbbell.
Ensure that only your arms are moving, your body should be stable, do not twist your torso or hips.
Repeat this movement for the desired number of repetitions.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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