<[ RETURN_TO_DATABASE ]
ID: Spell_Caster

Spell Caster

LEVEL: beginner
Spell Caster

PROTOCOL SPECS

  • CATEGORYstrength
  • MECHANICcompound
  • FORCEpull
  • EQUIPMENTdumbbell

MUSCLE ENGAGEMENT

PRIMARY TARGETS

abdominals

SECONDARY TARGETS

glutesshoulders

EXECUTION PROTOCOL

  1. Hold 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. Begin the movement by pulling both of the dumbbells to one side next to your hip, rotating your torso.
  3. Keeping your arms straight and the dumbbells parallel to the ground, rotate your torso to swing the weights to your opposite side.
  4. Continue alternating, rotating from one side to the other until the set is complete.