maratoolSpell Caster
How to do the spell caster
- Hold a dumbbell in each hand with a pronated grip. Your feet should be wide with your hips and knees extended. This will be your starting position.
- Begin the movement by pulling both of the dumbbells to one side next to your hip, rotating your torso.
- Keeping your arms straight and the dumbbells parallel to the ground, rotate your torso to swing the weights to your opposite side.
- Continue alternating, rotating from one side to the other until the set is complete.
Muscles worked
The prime movers are the rectus abdominis and the obliques, which flex the trunk forward and resist it being pulled into extension or twisted out of line.
Because more than one joint is moving, the work does not stay in one place: the glutes finish hip extension; the deltoids stabilise the shoulder and add force at the top of the range.
Every exercise for:AbdominalsGlutesShoulders
How this movement works
The load travels toward you and several joints bend to bring it there. The arms finish work the back starts, so grip and elbow flexors sit in the path of every repetition: when people stall on a compound pull, it is more often the hands giving out than the primary muscle running out of force.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
Dumbbells let each side work on its own, surfacing a strength difference between limbs that a barbell would quietly cover for, and leaving the wrist free to rotate through the movement.
Every exercise using:Dumbbell
These train the abdominals too, using equipment this one does not:
- Spider Crawlbody only
- Standing Cable Liftcable
- Supine One-Arm Overhead Throwmedicine ball
- Torso Rotationexercise ball
- Ab Crunch Machinemachine
Difficulty
Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.
Of the 97 abdominals exercises in this database, 69 are listed at beginner level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.