How to do the Dumbbell Low Windmill
- Stand with a dumbbell at your side, free arm straight overhead.
- Push your hips back and turn toward the dumbbell side.
- Lower the dumbbell toward the outside of your foot, top arm pointing up.
- Push through your feet to stand tall, then repeat.
Full technique — 8 steps
- Stand with feet about hip width apart, holding one dumbbell at your side.
- Raise your free arm straight overhead and keep it straight for the whole rep.
- Push your hips back and turn your chest toward the dumbbell side as you lower.
- Let the dumbbell hang straight down and reach it toward the outside of the same foot.
- Keep your knees nearly straight and your top arm pointing up as your torso turns.
- Lower until you feel a strong hamstring stretch or the dumbbell passes your knee.
- Push through your feet and turn back up to standing, then repeat.
- Finish all reps on one side, then switch the dumbbell to the other hand.
Common mistakes
- Squatting instead of hinging
- Rounding through the lower back
- Letting the top arm drop forward
- Bending the arm holding the dumbbell
- Rushing the turn with momentum
Form cues
- Hips back, not down
- Top arm points up
- Arms stay long
- Stop at hamstring stretch
- Stand tall at top
Quick answers
What muscles does the Dumbbell Low Windmill work?
Primary: Obliques 8/10, Hamstrings 7/10. Also works: Glutes 6/10, Lower back 5/10, Hip adductors 4/10, Side delts 3/10.
When should I do the Dumbbell Low Windmill in a workout?
Accessory. Goes after the main lifts. ≈ 10 min with rest.
How many sets and reps of the Dumbbell Low Windmill?
Strength: 3–4 sets of 5–8 reps, rest 2 min, 2–3 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 3 reps in reserve. Endurance: 2–3 sets of 12–15 reps, rest 1 min, 4 reps in reserve.
