Spell Caster

A beginner strength exercise for the abs, glutes and shoulders, done with a dumbbell.

Movement guide

Spell Caster

Demand · source-assignedEasy (unreviewed)

Equipment requiredA dumbbell

Muscle focusAbs · Glutes · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Spell Caster demonstrated on the 3D figure

3D demoSpell CasterBeginner · A dumbbell

Beginner grade (source-assigned).

Harder option

Kettlebell Windmill demonstrated on the 3D figure

3D demoKettlebell WindmillIntermediate · A kettlebell

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs. Also: Glutes, Shoulders.

Equipment

A dumbbell

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

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Turkish get-up demonstrated on the 3D figure

3D demoTurkish get-upAdvanced · A kettlebell + A dumbbell

Advanced Kettlebell Windmill demonstrated on the 3D figure

3D demoAdvanced Kettlebell WindmillIntermediate · A kettlebell

Double Kettlebell Windmill demonstrated on the 3D figure

3D demoDouble Kettlebell WindmillIntermediate · A kettlebell

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Questions people ask

What muscles does the Spell Caster work?

Mainly the abs, with help from the glutes and shoulders.

What equipment do I need for the Spell Caster?

A dumbbell.

Is the Spell Caster good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Kettlebell Windmill.

How do I make the Spell Caster harder?

Progress to the Kettlebell Windmill, or add load, range or slower lowering once your form is solid.