Spell Caster

Target muscle

Abs

Also works

Obliques, lower back

Equipment

Dumbbell

Body part

Waist

How to do the spell caster

1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
2. Bend your knees slightly and hinge forward at the waist, keeping your back straight.
3. Extend your arm with the dumbbell towards the opposite foot, rotating your torso as you do so.
4. Return to the starting position and repeat on the other side.
5. Continue alternating sides for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the abs. The obliques and lower back work as secondary muscles. See all ab exercises or every dumbbell exercise.