Spell Caster
How to do the Spell Caster
- 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.
How to program the Spell Caster
Sets and reps
As a compound movement, the Spell Caster responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Spell Caster is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Spell Caster work?
The Spell Caster primarily targets the Abdominals. It also recruits the Glutes, Shoulders as supporting muscles.
What equipment do I need for the Spell Caster?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Spell Caster should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
