How to do the Dumbbell 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.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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