Dumbbell Swing
Expert Advice
Use the power of your hips to swing the dumbbell, not your arms, and keep your back straight to prevent injury.
How-to-do Steps
- Stand with your feet slightly wider than shoulder-width apart, holding a dumbbell with both hands in front of you.
- Bend at your hips and knees to lower the dumbbell between your legs.
- Thrust your hips forward, straighten your knees, and swing the dumbbell up to shoulder height.
- Allow the dumbbell to swing back down between your legs as you bend your hips and knees again.
- Repeat for the desired number of repetitions, maintaining a fluid motion.
Track Dumbbell Swing in FitAI
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Muscles Worked
Dumbbell Swing primarily targets the Shoulders, Glutes, Hamstrings, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders20%
Glutes20%
Hamstrings20%
Secondary
Quads13%
Chest13%
Abs7%
Calves7%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Dumbbell Swing work?
Dumbbell Swing primarily targets the Shoulders, Glutes, Hamstrings. Secondary muscles involved include Quads, Chest, Abs, Calves. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Swing?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Dumbbell Swing suitable for beginners?
Yes, Dumbbell Swing is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
