Dumbbell Hinge Swing Rotation Press
The Dumbbell Hinge Swing Rotation Press mainly works the shoulders, with help from the triceps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Hinge Swing Rotation Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid)
Secondary
Triceps (triceps brachii)
How to do the Dumbbell Hinge Swing Rotation Press
Setup
Start in a half-kneeling position, with one knee on the floor and the other foot planted firmly in front of you.
Hold a dumbbell in the hand corresponding to the knee that is down.
Movement
Keep your core braced and torso upright throughout the movement.
Press the dumbbell directly overhead until your arm is fully extended, keeping your wrist neutral.
Slowly lower the dumbbell back down to shoulder height with control.
Avoid leaning to the side; maintain a stable, vertical spine.
Complete all reps on one side before switching to the opposite knee and arm.
Dumbbell Hinge Swing Rotation Press FAQs
What muscles does the Dumbbell Hinge Swing Rotation Press work?
The Dumbbell Hinge Swing Rotation Press mainly works the shoulders, with help from the triceps. The main muscles are the anterior deltoid and lateral deltoid.
What equipment do you need for the Dumbbell Hinge Swing Rotation Press?
None. The Dumbbell Hinge Swing Rotation Press is a bodyweight exercise, so you can do it anywhere.
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