Spell Caster

Abdominals

Spell Caster

LevelBeginner EquipmentDumbbell MechanicCompound ForcePull

A standing dumbbell exercise in which you swing a weight diagonally across your body in a wide arc, training rotation and core strength.

Strength

Primary musclesAbdominals

Secondary musclesGlutes Shoulders

Energy burned

≈ 25 kcalFor 3 × 8–12, rest 90s · ≈ 4.3 kcal/min

Estimate range 19–31 kcal (±25 %)

Muscle mass worked12 %

Effort during a set7.3 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand with your feet wider than shoulder width, holding a dumbbell with both hands at one hip.
2Brace your core and bend your knees slightly.

How to perform

1Rotate your torso and swing the dumbbell diagonally up across your body to the opposite shoulder.
2Let your back foot pivot as you turn.
3Control the weight and reverse the motion down to the starting hip.
4Complete the repetitions, then switch sides.