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Dumbbell Windmills

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body, which was voted best personal training gym in San Francisco by CitySearch in 2006.

Arms, legs, back, core—this exercise covers all the bases. It’s all a matter of form, but the result is full-body strength and improved muscle control.

Muscles Worked
Full body

Starting Position
Hold a dumbbell in one hand. With your palm facing forward, raise your arm straight up into the air from your shoulder. Your feet should be spread out a little more than the width of your hips, and your heels should be angled so they're pointing toward the arm holding the dumbbell. (see Photo 1).


  1. From the starting position, keep your knees slightly bent. Bend at the hips and twist through your core so that your unweighted hand reaches toward the floor between your feet. Your weighted hand should remain straight in the air (see Photo 2).
  2. Continue to reach downward until your unweighted hand touches the floor in front of and between your feet. As you lower down, your weighted hand will rotate and your palm will face away from your body (see Photo 3).
  3. Return to vertical, keeping your weighted arm straight above you, your back flat, and your center strong as you come back up (see Photo 4).
  4. Perform a set of 10 windmills on one side, and then switch the weight and your starting position for 10 repetitions on the other side.
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.