Moves/DB Windmill

DB Windmill

ID: 736

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Exercise Type:
Upper Pull
Contraindications:
Shoulder Issues/Mobility
Equipment:
Dumbbell
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Chin clears the bar at the top; avoid excessive neck extension or jutting.
  2. 2. Lead the movement with elbows driving straight down, not flaring back.
  3. 3. A thumbless grip can help better feel lat engagement over bicep dominance.
  4. 4. Establish a stable base before adding any dynamic component.

Regression:

Cable lat pulldown in the same movement path before transferring the pattern to bodyweight.

Progression:

Add a 3-second eccentric on the way down. Progress to weighted pull-ups with a belt.

Common Problems:

Incomplete range — chin must clear the bar; if not, substitute an easier variation until strength catches up.