Dumbbell windmill: how to do it and what it works

Lateral bend with the load held overhead.

Image: start and end of the movement.

How to do it

Shoulder stability and lateral hinge pattern that combines hip mobility, obliques and scapular control.

Form. Keep the dumbbell steady overhead, shift your hips back and rotate your chest without losing the alignment of the arm.

Common mistake. Looking at the floor and losing the shoulder, flexing the spine, or using a load you cannot stabilize.

Deltoid, Obliques · Dumbbell

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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