Spell Caster

1. Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing in towards each other) and your arms hanging by your sides.

2. Begin the movement by rotating your torso slightly and lifting one dumbbell across your body. Your arm should move in an arcing motion as if you were drawing a sword from a sheath across your waist.

3. Continue the arc motion by raising the dumbbell diagonally across your body until it reaches overhead on the opposite side. Your arm should be fully extended, and your body will have rotated to help drive the motion. The palm of your hand should now be facing forward.

4. Your eyes should follow the dumbbell as it moves.

5. Lower the dumbbell back down across your body to the starting position in a controlled manner.

6. Repeat the movement with the opposite arm, effectively imitating a "spell casting" motion.

7. Alternate arms for each repetition and perform the desired number of repetitions for each arm to complete one set.

8. Be sure to maintain good posture and core engagement throughout the exercise to protect your lower back and enhance the activation of your core muscles.

9. Perform the desired number of sets.

---