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
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Windmill with Opposite Toe Touch
Dumbbells
Obliques, Glutes
Dumbbell Squat with Curl to Shoulder Press
Dumbbells
Quads, Glutes
Dumbbell Squat with Front Raise
Dumbbells
Quads, Glutes
Dumbbell Suitcase Carry
Dumbbells
Obliques, Forearms
Dumbbell Thruster
Dumbbells
Quads, Glutes
Dumbbell Lunge with Twist
Dumbbells
Quads, Glutes
Dumbbell Overhead Squat
Dumbbells
Quads, Glutes
Dumbbell Plank Pull Through
Dumbbells
Abs, Obliques
Dumbbell Single-Arm Clean and Jerk
Dumbbells
Quads, Glutes
Dumbbell Single-Arm March
Dumbbells
Obliques, Abs
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
