Dumbbell High Windmill
Instructions
Setup and Positioning
Stand with feet slightly wider than shoulder-width apart.
Hold a dumbbell in one hand and press it straight up toward the ceiling. Keep your arm locked out throughout the entire movement.
Turn your feet slightly away from the side holding the weight (e.g., if the weight is in your right hand, point your toes to the left).
Movement Instructions
Push your hips back toward the side holding the weight, keeping your legs relatively straight with a soft bend in the knees.
Slowly hinge at your hips while maintaining a long, straight spine. Reach your free hand down toward your opposite foot or the floor while keeping your eyes on the raised dumbbell at all times.
Maintain tension through your core, ensuring your torso is stable. Only go as low as your flexibility allows without rounding your back.
Once you reach the bottom of the movement, press through your heels to return to the starting, upright position, while keeping the dumbbell locked out overhead.
Complete a full set on one side before switching to the other.