Step by step instructions, muscle activation and variants for the Dumbbell Spin.
A rotational core exercise performed standing in which you hold dumbbells and rotate them in controlled arcs around your body, engaging the obliques and core through a full range of rotational movement. The added load of dumbbells increases the challenge compared to bodyweight rotations.
Common mistakes content is coming soon.
The Dumbbell Spin is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.