Core · Dumbbell
Dumbbell Spin
How to do the dumbbell spin, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Hold a dumbbell close to your chest with both hands and set a wide, stable stance. Rotate your trunk to swing the dumbbell around to one side, then reverse and swing it to the other, keeping the movement controlled. Let your hips pivot with the rotation.
- 1Obliques driving each rotation
- 2Core braced to control the swing
- 3Hips pivoting in time with the trunk
Common mistakes
- Letting the dumbbell's momentum yank your spine around
- Rounding or arching your back
- Locking your feet flat so the rotation jams your knees
Muscles worked
The dumbbell spin mainly works the obliques, with the upper abs, lower abs, forearms, and lower back assisting.
- ObliquesPrimary
- Upper AbsSupport
- Lower AbsSupport
- ForearmsSupport
- Lower BackSupport
- LatsMinor
- Upper TrapsMinor
- QuadsMinor
- GlutesMinor
- Front DeltsMinor
- Side DeltsMinor
- Hip FlexorsMinor
Kovo programs the dumbbell spin for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.