Dumbbell Spin
Challenge your shoulders and core with the Dumbbell Spin! A unique exercise for stability and upper body strength.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand up straight with a dumbbell in each hand, palms facing inwards toward your body.
2. Begin by extending your arms straight in front of you, keeping your elbows slightly bent and the dumbbells parallel to each other.
3. Initiate the movement by rotating the dumbbells around each other in a spinning motion, one dumbbell moving clockwise and the other counter-clockwise.
4. Maintain a controlled motion, and ensure the dumbbells remain at the same level throughout the rotation.
5. After completing the desired number of rotations in one direction, reverse the direction of rotation to challenge the muscles differently.
6. Continue spinning the dumbbells for the desired number of repetitions or for a set period.
7. Keep your core engaged and stand tall throughout the exercise to ensure stability and to prevent swinging the weights, which could cause injury.
8. Rest for a short period between sets before continuing with additional sets.
Remember to choose the weight of the dumbbells according to your strength and fitness level. This exercise primarily targets your shoulder muscles and upper back while engaging the core for stabilization. The motion also works your biceps and forearms due to the rotational aspect of the movement.
---