Spell Caster

How to perform

1. 01Hold a dumbbell in each hand with a pronated grip. Your feet should be wide with your hips and knees extended. This will be your starting position.
2. 02Begin the movement by pulling both of the dumbbells to one side next to your hip, rotating your torso.
3. 03Keeping your arms straight and the dumbbells parallel to the ground, rotate your torso to swing the weights to your opposite side.
4. 04Continue alternating, rotating from one side to the other until the set is complete.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.