Dumbbell Full Swing

Dumbbell Full Swing


This exercise involves swinging a dumbbell between your legs and then up to shoulder height, using your hips and legs to generate the momentum. It primarily targets the muscles in your back, shoulders, and legs, while also engaging your core for stability.

Equipment Required

Dumbbell Full Swing Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell with both hands in front of your body.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Swing the dumbbell back between your legs, keeping your arms straight.
  4. Drive your hips forward and swing the dumbbell up to shoulder height, using the momentum from your hips to power the movement.
  5. Lower the dumbbell back down between your legs and repeat for the desired number of reps.

Dumbbell Full Swing Form & Visual

Dumbbell Full Swing

Dumbbell Full Swing Benefits

  • Engages multiple muscle groups including the shoulders, back, hips, and legs
  • Improves cardiovascular endurance and overall fitness
  • Increases power and explosiveness in the upper body
  • Can be modified for different fitness levels and goals
  • Can be done with minimal equipment and space

Dumbbell Full Swing Muscles Worked

  • Glutes
  • Hamstrings
  • Quadriceps
  • Lower back
  • Shoulders
  • Triceps
  • Forearms

Dumbbell Full Swing Variations & Alternatives