Dumbbell One Arm Swing
Expert Advice
Use your hips to generate the power for the swing, and keep your arm straight throughout the movement.
How-to-do Steps
- Stand with feet shoulder-width apart, holding a dumbbell in one hand.
- Begin by swinging the dumbbell between your legs while pushing your hips back.
- Thrust your hips forward, swinging the dumbbell up to shoulder height.
- Let the dumbbell swing back down between your legs, maintaining control.
- Repeat for the desired number of repetitions before switching arms.
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Muscles Worked
Dumbbell One Arm Swing primarily targets the Shoulders, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders80%
Secondary
Quads20%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell One Arm Swing work?
Dumbbell One Arm Swing primarily targets the Shoulders. Secondary muscles involved include Quads. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell One Arm Swing?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell One Arm Swing suitable for beginners?
Dumbbell One Arm Swing is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
