How to do the Spell Caster
Spell Caster is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Obliques and Lower Back.
Spell Caster demonstration · © GymiaFit
Spell Caster at a glance
- Primary muscles
- Abs
- Secondary muscles
- Obliques, Lower Back
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Spell Caster step by step
- 1Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
- 2Bend your knees slightly and hinge forward at the waist, keeping your back straight.
- 3Extend your arm with the dumbbell towards the opposite foot, rotating your torso as you do so.
- 4Return to the starting position and repeat on the other side.
- 5Continue alternating sides for the desired number of repetitions.
Spell Caster — questions
What muscles does the Spell Caster work?
The Spell Caster primarily targets the Abs. It also recruits the Obliques, Lower Back as secondary movers.
What equipment do I need for the Spell Caster?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Spell Caster suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Spell Caster?
Dumbbell Side Bend, 3/4 Sit-up, 45° Side Bend train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Spell Caster demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.