Primary Muscles
Secondary Muscles
- Steps
- Variations
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How to do the Dumbbell Swing - Learn Proper Dumbbell Swing Form
- Step 1: Take dumbbell and hold it with both hands.
- Step 2: Spread your legs a little wider then shoulder width apart and bend your knees slightly.
- Step 3: Bend your back slightly as well.
- Step 4: Keep your arms straight and hold the weight between your legs.
- Step 5: Swing the dumbbell up to shoulder height and as you do stand up straight and drive your hips forward.
- Step 6: Let the dumbbell come back down. This completes one repetition.
Dumbbell Swing Variations and Dumbbell Swing Alternatives
- Variation 1: Single-Arm Dumbbell Swing
- Variation 2: Kettlebell Swing
- Variation 3: Single-Arm Kettlebell Swing
Dumbbell Swing Tips
- Tip 1: Make the movement all one fluid motion.
- Tip 2: Really drive your hips as you bring the dumbbell up.
- Tip 3: Control the weight as you bring it back down.
Dumbbell Swing Records and Dumbbell Swing Statistics from Site Users
Dumbbell Swing - Similar Exercises
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
 |
45 Degree Shoulder Raise | Shoulders | Beginner |
 |
Alternating Dumbbell Front Raise | Shoulders | Beginner |
 |
Alternating Dumbbell Military Press | Shoulders | Intermediate |
 |
Alternating Kettlebell Hang Clean | Shoulders | Intermediate |
 |
Alternating Lateral Raise with Static Hold | Shoulders | Beginner |
Dumbbell Swing Workout Programs (Workout Plans that use the Dumbbell Swing)
| Workout Plan | Difficulty | |
|---|---|---|
 |
Blogilates Bikini Blaster Workout Plan: Complete Plan #1-7 | Intermediate |
 |
Blogilates Bikini Blaster Workout Plan - Part 4: "Awesomesauce Arms" | Intermediate |
Dumbbell Swing Muscles Worked
Dumbbell Swing Equipment
| Name |
|---|
| Dumbbells |
Dumbbell Swing Training Details
The dumbbell swing is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the triceps, middle back, and lower back.
The only dumbbell swing equipment that you really need is the following: dumbbells. There are however many different dumbbell swing variations that you can try out that may require different types of dumbbell swing equipment or maye even require no equipment at all.
Learning proper dumbbell swing form is easy with the step by step dumbbell swing instructions, dumbbell swing tips, and the instructional dumbbell swing technique video on this page. The dumbbell swing is a n/a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the dumbbell swing video, learn how to do the dumbbell swing, and then be sure and browse through the dumbbell swing workouts on our workout plans page!
Dumbbell Swing Sports
Dumbbell Swing Force Type: N/A
Dumbbell Swing Mechanics Type: Compound
Dumbbell Swing Other Names: dumbbell swings
