Dumbbell Windmill

Learn how to do Dumbbell Windmill with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 4 Obliques ShouldersGlutesHamstringsDeep Core Dumbbells

Dumbbell Windmill is a Dumbbells exercise that primarily targets the Obliques, with secondary activation of the Shoulders, Glutes, Hamstrings, Deep Core. It has a MET value of 4, meaning a 70 kg person burns approximately 140 kcal in a 30-minute session.

How to Do Dumbbell Windmill

A core and mobility exercise where you hinge at the hips while holding a dumbbell overhead, reaching down to the opposite foot.

Instructions:

Stand with feet wider than shoulder-width, holding a dumbbell overhead with one arm fully extended.
Keep your eyes on the dumbbell throughout the movement.
Push your hips back and hinge at the waist, lowering your free hand toward the opposite foot.
Keep legs mostly straight, bending slightly at the knee on the side you reach toward.
Engage your core and return to the starting position.

Common mistakes:

Bending the arm holding the dumbbell.
Looking away from the dumbbell.
Rounding the lower back.
Twisting the torso excessively.

You're a coach? Dumbbell Windmill is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.

Start free trial

Muscles & equipment

Primary muscleObliques

Secondary muscleShoulders

Secondary muscleGlutes

Secondary muscleHamstrings

Secondary muscleAbs

EquipmentDumbbells

Your weight

Duration

min

Estimated burn

140 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Dumbbell Windmill

Type: Dumbbells exercise
Primary muscle: Obliques
Secondary muscles: Shoulders, Glutes, Hamstrings, Deep Core
MET value: 4
Calories (30 min, 70 kg): ≈ 140 cal
Video quality: 4K with male and female demonstrations

More Abs Exercises

MET 6.5

Bear Crawl

No equipment

MET 5.5

Bear Crawl – Low Knees

No equipment

MET 3.5

Bicycle Crunch

No equipment

MET 3

Bird Dog – Elbow to Knee

No equipment

FAQ: Dumbbell Windmill

What muscles does Dumbbell Windmill work?

Dumbbell Windmill primarily targets the Obliques, with secondary engagement of the Shoulders, Glutes, Hamstrings, Deep Core.

How do you do Dumbbell Windmill correctly?

A core and mobility exercise where you hinge at the hips while holding a dumbbell overhead, reaching down to the opposite foot. Instructions: Stand...

Is Dumbbell Windmill good for beginners?

Dumbbell Windmill has a MET value of 4, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Dumbbell Windmill?

Dumbbell Windmill requires: Dumbbells.

What are the benefits of Dumbbell Windmill?

Dumbbell Windmill strengthens the Obliques, engages the Shoulders and Glutes and Hamstrings and Deep Core, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Dumbbell Windmill?

Similar exercises to Dumbbell Windmill include Bear Crawl, Bear Crawl – Low Knees, Bicycle Crunch, Bird Dog – Elbow to Knee. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Dumbbell Windmill better than Bear Crawl?

Both Dumbbell Windmill and Bear Crawl target the Obliques. Dumbbell Windmill uses Dumbbells, while Bear Crawl offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.