Strength

Dumbbell Single Windmill

Engage your shoulders, core, and hamstrings with the Dumbbell Single Windmill. This compound exercise combines balance, flexibility, and strength-training suitable for athletes and fitness enthusiasts.
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Dumbbell Single Windmill instructions
Step-by-step instructions
1
Stand with your feet wider than shoulder-width apart, holding one dumbbell in your right hand.
2
Raise your right arm straight up, keeping the dumbbell balanced over your shoulder.
3
Keep your eyes focused on the dumbbell as you slowly bend to the left from your waist, allowing your left hand to slide down the side of your left leg.
4
Return to standing by straightening up while maintaining the dumbbell over your shoulder.
5
Repeat for the desired number of reps and then switch to the other side.
Stand with your feet wider than shoulder-width apart, holding one dumbbell in your right hand.
Raise your right arm straight up, keeping the dumbbell balanced over your shoulder.
Keep your eyes focused on the dumbbell as you slowly bend to the left from your waist, allowing your left hand to slide down the side of your left leg.
Return to standing by straightening up while maintaining the dumbbell over your shoulder.
Repeat for the desired number of reps and then switch to the other side.
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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