Single-Arm Dumbbell Swing

The single-arm dumbbell swing builds power and explosiveness throughout the lower body, more specifically the hips and lower back. The exercise also improves muscular strength in the shoulders and cardiovascular endurance.


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    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. Single-Arm Dumbbell Swing
    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.

Trainer’s Tips

  • Be sure to completely finish the rep and squeeze your glutes at the top of the movement.
  • Avoid bending forward at the torso. Instead, move by hinging at the hips.
  • Keep your back flat during the exercise to avoid injury.
  • The movement and power should originate in the hips. Avoid using your arms to pull the dumbbell up.