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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Secondary muscles
- Lower back Shoulders
- Equipment
- Dumbbells
Dumbbell Low Windmill
4 steps Updated 29/08/2026
Dumbbell Low Windmill is a free weights exercise targeting Abdominals (Obliques), Hamstrings (Biceps Femoris, Semitendinosus using Dumbbells.
Step by step
How to perform it
- Stand with your feet slightly wider than shoulder-width apart, holding a dumbbell in your left hand. Extend your left arm down, and raise your right arm straight up overhead.
- Engage your core and hinge at your hips, bending your left knee slightly while keeping your right leg straight. Lower the dumbbell toward your left foot, keeping your back flat and left arm extended upward.
- Rotate your torso slightly to follow the movement of the dumbbell. Lower the dumbbell as close to the floor as you can while maintaining proper form.
- Reverse the motion by pushing through your left foot and straightening your torso back to the starting position. Repeat for the desired number of repetitions, then switch sides.
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Variations and related exercises
Kettlebell Swing (Version 2)
3 Leg Dog Pose
4 Corners Side Step
Alternate Arm Leg Plank
Last updated: 29/08/2026
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Dumbbell Low Windmill
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