Start
End
CoreBeginnerDumbbell
Spell Caster
راسم الحروف
Target Muscles
AbsGlutesShoulders
Blue = primary · Gray = secondary
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- 1
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.
- 2
Begin the movement by pulling both of the dumbbells to one side next to your hip, rotating your torso.
- 3
Keeping your arms straight and the dumbbells parallel to the ground, rotate your torso to swing the weights to your opposite side.
- 4
Continue alternating, rotating from one side to the other until the set is complete.
Important tips
Exhale on the effort — brace your abs before every rep.
Slow reps make the difference — abs hate momentum.
Keep your lower back glued to the floor where applicable.
