Intermediate
Single-Arm Dumbbell Swing
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Single-Arm Dumbbell Swing is not only great for training your glutes and hamstrings, but it also works your core, quadriceps, and shoulder muscles. More than that, it can also burn fat and boosts your metabolism.
Exercise Instructions
-
Step 1
Stand with your feet shoulder-width apart and hold the dumbbell in front of your hips. Bend your knees slightly, placing your weight between your legs. -
Step 2
Drive your hips back and then push them forward, bending your knees slightly. The weight will swing forward until it is between the stomach and chest. Drive your hips back and keep rocking the weight back and forth.
Muscle Groups
Single-Arm Dumbbell Swing targets Abs, Back, Glutes, Hamstrings, Hips, Shoulders as seen below.
Exercise Tips
- Make sure you complete the rep and contract your glutes at the top of the movement.
- Avoid leaning forward. Instead, move by articulating with your hips.
- Keep your back straight during the exercise to avoid injury.
- Movement and strength must come from the hips. Try not to use your hands to pull the dumbbell up.
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