Single-arm Dumbbell Swing
Muscle Groups: Quads, Shoulders
Single-arm Dumbbell Swing focuses on Quads, Shoulders, with Glutes, Hamstrings, Calves working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Single-arm Dumbbell Swing with proper form and technique.
- 1
Stand tall with your feet shoulder-width apart and hold one dumbbell in front of your hips. Slightly bend your knees with the weight between your legs.
- 2
Push your hips back and then thrust them forward while maintaining a slight bend in your knees. The weight will swing forward until it's between your stomach and chest height. Push your hips back and continue swinging the weight back and forth.
Tips for Success
These tips will help you perform Single-arm Dumbbell Swing safely and effectively while maintaining proper form.
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Be sure to completely finish the rep and squeeze your glutes at the top of the movement.
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Avoid bending forward at the torso. Instead, move by hinging at the hips.
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Keep your back flat during the exercise to avoid injury.
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The movement and power should originate in the hips. Avoid using your arms to pull the dumbbell up.
Secondary Muscles
While Single-arm Dumbbell Swing primarily targets Quads, Shoulders , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Glutes, Hamstrings, Calves . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Single-arm Dumbbell Swing, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Single-arm Dumbbell Swing, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
