Spell Caster

Technique

How to perform Spell Caster

1. Stand with the feet apart and hold one dumbbell in each hand, keeping the arms long.
2. Lower both dumbbells beside one thigh with a small knee and hip bend and turn the torso toward that side.
3. Drive upward and rotate as both weights travel diagonally across the body toward the opposite upper side.
4. Lower both weights straight down beside that same side, returning to the small knee and hip bend.
5. Rise diagonally across the body toward the other upper side, then lower straight down on that side.
6. Repeat the diagonal-up and vertical-down sequence under control; do not turn it into a horizontal side-to-side swing or a repeated elbow curl.

Programming relevance

Muscles involved

Primary targets: External Oblique, Internal Oblique.