These exercises use a middleweight dumbbell. In my case that is 20 lbs and this should be a
good 15 lbs. lighter than the heavyweight dumbbells or half of that, whichever is greater.
These are great to throw in at random just for weird movement and the windmills are
one of my favorites since I find that a lot of my back problems were fixed by these,
and swings. (I had really weak lower back muscles after hip surgery – exercises
can rehabilitate muscles but can't fix mechanical issues like disc problems. When in
doubt, ask your healthcare provider.)