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Spell Caster

Spell Caster is a beginner compound dumbbell exercise that mainly works your abs, with help from your glutes and shoulders.

💪 Abs🏋️ Dumbbell📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Spell Caster: starting position
Starting position
Spell Caster: end position
End position

How to do the spell caster

  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.

Muscles worked

Primary: AbsSecondary: GlutesSecondary: Shoulders

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Spell Caster alternatives

Exercises that train the same main muscle, including options with other equipment.

CocoonsBodyweight · BeginnerLandmine 180'sBarbell · BeginnerCable Judo FlipCable · BeginnerKettlebell WindmillKettlebell · IntermediatePlate TwistOther · IntermediateAb Crunch MachineMachine · Intermediate

FAQ

What muscles does the spell caster work?

It mainly works your abs; your glutes and shoulders assist.

How many sets and reps of spell caster should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the spell caster good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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