Spell Caster
How to do the Spell Caster with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Abs
Glutes, Shoulders
Dumbbell
How to do the Spell Caster
- 1
Hold a dumbbell in each hand with a pronated grip. Your feet should be wide with your hips and knees extended. This will be your starting position.
- 2
Begin the movement by pulling both of the dumbbells to one side next to your hip, rotating your torso.
- 3
Keeping your arms straight and the dumbbells parallel to the ground, rotate your torso to swing the weights to your opposite side.
- 4
Continue alternating, rotating from one side to the other until the set is complete.
Log it, see it on your body.
Every Spell Caster set you log feeds Ascend's anatomy heatmap, so your abs volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Spell Caster fits
The Spell Caster shows up in training built around a specific goal. See how it fits:
More abs exercises
Spell Caster: common questions
What muscles does the Spell Caster work?
The Spell Caster primarily works the Abs. It also recruits the Glutes and Shoulders as supporting muscles.
Is the Spell Caster suitable for beginners?
Yes. The Spell Caster is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Spell Caster?
To do the Spell Caster you'll need a dumbbell.
Is the Spell Caster a compound or isolation exercise?
The Spell Caster is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Spell Caster with correct form?
Hold a dumbbell in each hand with a pronated grip. Your feet should be wide with your hips and knees extended. This will be your starting position. Follow the full step-by-step above for the complete movement.
Log your Spell Caster sets, free.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |