Spell Caster

Spell Caster is a beginner-level compound in the strength category that primarily works the abs. It also recruits the glutes and shoulders. It is performed with dumbbells.

How to do it

1. 1Hold 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. 2Begin the movement by pulling both of the dumbbells to one side next to your hip, rotating your torso.
3. 3Keeping your arms straight and the dumbbells parallel to the ground, rotate your torso to swing the weights to your opposite side.
4. 4Continue alternating, rotating from one side to the other until the set is complete.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.