Spell Caster

BeginnerDumbbellCompoundPullStrength
Spell Caster — start position
Spell Caster — end position

How to do it

  1. 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.
  2. Begin the movement by pulling both of the dumbbells to one side next to your hip, rotating your torso.
  3. Keeping your arms straight and the dumbbells parallel to the ground, rotate your torso to swing the weights to your opposite side.
  4. Continue alternating, rotating from one side to the other until the set is complete.

Muscles worked

Primary:Abdominals
Secondary:GlutesShoulders

Programming this lift? The warm-up calculator builds your ramp, and the 1RM calculator sets your percentages.

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