Dumbbell Swing
Power up! Swing into shape with Dumbbell Swings. Build strength and endurance with this dynamic exercise.
The Dumbbell Swing is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the core. You'll need: dumbbells.
Required Equipment
Dumbbell Swing Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Abdominals (rectus abdominis); Obliques
Dumbbell Swing Variations and Alternatives
How to do the Dumbbell Swing
Stand with your feet shoulder-width apart, knees slightly bent.
Hold a dumbbell with both hands in front of you, arms extended downward.
Begin by pushing your hips back and slightly bending your knees, lowering the dumbbell between your legs. Keep your back straight and your head up.
In a powerful motion, drive your hips forward and swing the dumbbell up to about shoulder height. Keep your arms straight as you swing the weight upward.
Allow the dumbbell to fall back down in a controlled manner while pushing your hips back again, returning to the starting position.
Repeat the motion for the desired number of reps.
Ensure you maintain a tight core throughout the exercise, and use the momentum from your hip thrust to swing the dumbbell, not your arms to lift it. This exercise is dynamic and can improve power, strength, and endurance in the targeted muscle groups.
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Dumbbell Swing FAQs
What muscles does the Dumbbell Swing work?
The Dumbbell Swing mainly works the glutes & hips and hamstrings, with help from the core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Dumbbell Swing?
Dumbbells.
Is the Dumbbell 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 Swing go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Swing variations and alternatives?
Similar exercises include the Bodyweight Invisible Equipment Swing, Bodyweight Swing, Bottle-Weight Swing and Dumbbell Deadlift.
Training calculators
Work out the numbers behind your training before your next session.
- How do I calculate my TDEE?Estimate the calories you burn across a full day, training included.
- How many calories do I burn at rest?Calculate your basal metabolic rate, the energy your body uses at rest.
- How does my strength compare?Check your estimated max and the strength level it puts you at.
- How can I plan my strength progression?Map out a plan for your squat, bench press or deadlift.