Exercise guide · Beginner · Compound

Spell Caster: How to Do It & Muscles Worked

The spell caster is a rotational core exercise performed with a dumbbell, targeting the abs and obliques. It involves hinging at the waist and rotating the torso while moving the dumbbell from side to side.

Primary muscles
Abs
Secondary muscles
Obliques
Equipment
Dumbbell
Level · type
Beginner · Compound
Demonstration of the spell caster
Front view: muscles worked by the spell caster. Primary: abs. Secondary: obliques.
Back view: muscles worked by the spell caster. Primary: abs. Secondary: obliques.
Primary Secondary

How to do the spell caster

  1. Step 1: Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
  2. Step 2: Bend your knees slightly and hinge forward at the waist, keeping your back straight.
  3. Step 3: Extend your arm with the dumbbell towards the opposite foot, rotating your torso as you do so.
  4. Step 4: Return to the starting position and repeat on the other side.
  5. Step 5: Continue alternating sides for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the spell caster by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Spell Caster alternatives

More exercises that train the abs as their main target:

More abs exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.