Dumbbell Windmill

Practical Usage

Incorporate this exercise into the routine of your choice with the upcoming ExRx app. Or use the workout creation guide for an evidence-based do-it-yourself approach.

Dumbbell Windmill


Utility: Specialized
Mechanics: Compound
Force: Push



Raise dumbbell over head. Stand with left arm fully extended upward supporting kettlebell and right arm out extended out to side. Stand with legs far apart with feet angled slightly out to the sides.


Bend over to right side with knees straight. Reach toward toes of left foot with right hand. Keep knees straight and kettlebell balanced over left shoulder with both arms extended. Touch left foot. Raise back up to original position, maintaining balance of dumbbell over head above left shoulder. Repeat. Continue movement on opposite side.


Exercise emphasizes load balance, shoulder mobility, and hamstring flexibility. Also see Kettlebell Windmill.

Force (Articulation)



Exercise Directory | Power Exercises | Kettlebell Exercises

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