Single-arm Dumbbell Swing
- Primary muscles
- Glutes, Hamstrings
- Secondary muscles
- Shoulders, Traps
- Equipment
- Dumbbell
- Movement pattern
- Hinge
Steps
- 1 Stand with your feet shoulder-width apart, holding one dumbbell with a neutral grip.
- 2 Hinge at your hips and bend your knees, allowing the dumbbell to hang between your legs.
- 3 Explosively extend your hips and knees, driving the dumbbell forward and upward.
- 4 Allow the momentum to carry the dumbbell overhead with your arm extended.
- 5 Control the dumbbell as it swings back down, hinging at your hips and bending your knees to return to the starting position.
- 6 Complete your repetitions on one side, then switch sides and repeat the movement.
