Windmill Arms

Equipment Required
  • Nil.
Muscles Worked
  • Obliques, Erector Spinae, Lower Trapezius
Exercise Procedure
  • Start in a standing position with your feet together and arms by your sides
  • Maintain a neutral spine
  • Engage your T-Zone
  • To prepare for the exercise, bend your knees slightly, keep your upper body upright
  • Lift one arm up in front your body and all the way up above your head
  • Rotate your upper body backwards as you circle the arm back, around and down to bring it back down by your side
  • Repeat.
Technique Tips
  • Inhale to lift the arm, exhale to rotate the body and circle the arm
  • Ensure your back is in neutral position throughout the set
  • Do not arch or round your back, or lift your shoulders
  • Maintain your knees bent throughout the entire set
  • Stabilize your pelvis so it does not move from neutral position, pelvis should not rotate, legs should not move or rotate either
  • Rotate your neck as well so it follows your arm as it circles backwards
Exercise Prescription
  • 3 sets of 10 repetitions each arm
  • 15 seconds rest in between sets
  • Once you are able to do single side without moving your pelvis, you can alternate sides in the one set
Windmill Arms Demonstration Video