Spell Caster

A beginner strength exercise for the abs, done with a dumbbell.

Main muscles: Abs
Also works: Glutes and Shoulders
Equipment: Dumbbell
Level: Beginner
Type: Compound
Movement: Pull

How to do the Spell Caster

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

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Spell Caster

Questions

What muscles does the Spell Caster work?

Mainly the abs, with the glutes and shoulders helping.

Is the Spell Caster good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Spell Caster?

Good alternatives that train the abs: Dumbbell Side Bend, 3/4 Sit-Up, Air Bike or Bent-Knee Hip Raise.

How many sets and reps of the Spell Caster should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).