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Dumbbell Single-Arm Swing

Power up your core! The Dumbbell Single-Arm Swing builds strength & coordination with explosive, full-body movement.

The Dumbbell Single-Arm Swing is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the core and back. You'll need: dumbbells.

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Required Equipment

Dumbbells
Dumbbells

Dumbbell Single-Arm Swing Muscles Worked

Primary

Glutes (gluteus maximus); Hamstrings

Secondary

Abdominals (rectus abdominis); Lats (latissimus dorsi)

Dumbbell Single-Arm Swing Variations and Alternatives

How to do the Dumbbell Single-Arm Swing

  1. Stand with your feet shoulder-width apart, knees slightly bent.

  2. Hold a dumbbell in one hand with an overhand grip. Let the dumbbell hang in front of you, arm fully extended.

  3. Slightly bend your knees and hinge at the hips to swing the dumbbell between your legs while keeping your back straight.

  4. Drive through your heels and extend your hips and knees to swing the dumbbell upward to shoulder height. The motion should be fluid and powered by the hip thrust.

  5. Allow the dumbbell to swing back down between your legs while you return to the hinged position.

  6. Perform the desired number of reps on one arm before switching to the other arm.

  7. Maintain a tight core throughout the movement and avoid rounding your back.

  8. Breathe in on the downswing and exhale forcefully on the upswing.

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Dumbbell Single-Arm Swing FAQs

What muscles does the Dumbbell Single-Arm Swing work?

The Dumbbell Single-Arm Swing mainly works the glutes & hips and hamstrings, with help from the core and back. The main muscles are the gluteus maximus and hamstrings.

What equipment do you need for the Dumbbell Single-Arm Swing?

Dumbbells.

Is the Dumbbell Single-Arm Swing a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Dumbbell Single-Arm Swing go on?

It belongs on pull day in a push/pull/legs routine.

What are some Dumbbell Single-Arm Swing variations and alternatives?

Similar exercises include the Bodyweight Invisible Equipment Swing, Bodyweight Swing, Bottle-Weight Swing and Dumbbell Full Swing.

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