Exercises Programs Drill Sheets Courses Blog

Get a Program

Exercises Programs Drill Sheets Courses Blog About Cal Get a Program

HomeExercisesSingle Arm Internal Speed Windmill

Single Arm Internal Speed Windmill

Where it fits

Training type

Arms Back Chest Shoulders Single arm

Sports

All sports

Related exercises

Single arm External Speed Windmill

Row Dumbbell Eccentric Single Arm

Single Arm Dumbbell Bench

Single Arm Dumbbell Press Oscillatory

Single Arm Dumbbell Row

Single Arm Dumbbell Row Elbow Wide

Exercise video

Arms, Back, Chest

All sports

Free, no account needed

Where it fits Related exercises

+Exercises +Programs +Courses

Free libraryDrill sheets Downloads Blog Start here

Triphasic TrainingStore Coaching tools X / Twitter Facebook

© 2026 XL Athlete. All rights reserved.

About Cal Dietz Who it's for