Core · Dumbbell
Spell Caster
How to do the spell caster, 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
Stand tall holding a dumbbell with both hands at one hip. Rotate your torso and sweep the dumbbell across your body up to the opposite shoulder height, pivoting your back foot, then control it back down. Work both sides.
- 1Obliques rotating your torso to drive the dumbbell across
- 2Hips and back foot pivoting with the turn
- 3Braced midsection controlling the dumbbell on the way down
Common mistakes
- Swinging the dumbbell with the arms instead of rotating the trunk
- Letting your low back round or overextend
- Moving so fast you lose control at the top
Muscles worked
The spell caster mainly works the obliques, with the upper abs, lower abs, and front delts assisting.
- ObliquesPrimary
- Upper AbsSupport
- Lower AbsSupport
- Front DeltsSupport
- ForearmsMinor
- Lower BackMinor
- Upper TrapsMinor
- GlutesMinor
- Side DeltsMinor
- Hip FlexorsMinor
Kovo programs the spell caster 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.