How to do the Spell Caster

Steps

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.

Tracking it in OneRep

Add the spell caster to a routine and your previous weight and reps sit beside every set, so the decision to add load is made by what is already on the screen rather than by memory. Exercise history and volume trends are one tap away, and logging works offline for the gyms where signal does not reach.

Because OneRep tracks food on the same timeline, a stall on this lift can be read against what you were actually eating that month — which is the difference between a programming problem and an eating one. More on that in tracking progressive overload without a spreadsheet.

Where the instructions come from

The steps above come from free-exercise-db, a public-domain exercise dataset. They are general guidance, not coaching for your body: if a movement hurts, stop and get someone qualified to look at it.