Dumbbell Windmill
The dumbbell windmill is a functional exercise that targets the obliques and core by rotating through the torso while maintaining an overhead dumbbell. It also stretches and strengthens the hamstrings and glutes, making it an excellent movement for mobility and rotational strength.
How to do it
- Stand with feet slightly wider than shoulder-width apart, holding a dumbbell in one hand pressed overhead.
- Keep your eyes on the raised dumbbell and push your hip out to the side opposite the dumbbell.
- Slowly bend at the waist and lower your free hand down your inner leg toward the ground.
- Keep the dumbbell arm straight and perpendicular to the ground throughout the movement.
- Return to the upright position by contracting your obliques and glutes.
- Complete all repetitions on one side before switching.
Form cues
- Keep your eyes locked on the overhead dumbbell at all times.
- Push your hip out to the side before bending down.
- Keep your front leg mostly straight with a soft knee bend.
- Reach your free hand down the inside of your front leg.
- Engage your core and glutes to pull yourself back up.
Breathing: Inhale deeply as you slowly lower your torso toward the ground, and exhale forcefully as you return to the upright standing position.
Common mistakes
- Bending the arm holding the weight, which reduces stability and shifts the load awkwardly onto the shoulder joint.
- Looking straight ahead or down, which makes it much harder to keep your balance and control the overhead dumbbell.
- Rushing the descent, which causes you to lose core engagement and compromises hamstring stretch safety.
Muscles worked
Primary: obliques. Secondary: shoulders, hamstrings, glutes.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps per side, rest 60–90 seconds
Lose weight
3 sets × 8–10 reps per side, rest 60 seconds
Build muscle
3–4 sets × 6–8 reps per side, rest 90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel shoulder discomfort, ease off the overhead weight and practice the movement without a dumbbell first.
- If you experience lower back strain, reduce your range of motion or check with a professional before continuing.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I need to keep looking at the dumbbell?
Watching the weight helps keep your arm locked in a stable position and aligns your upper spine safely throughout the movement.
How heavy should the dumbbell be?
Start very light, such as a light dumbbell or even bodyweight without a load, until you feel comfortable with the balance and rotation.
Which muscles should I feel working during this exercise?
You should feel your obliques working hard to control the rotation, along with a stretch and light tension in your hamstrings and glutes.