Dumbbell Swing
Also known as: DB Swing, Two-Hand Dumbbell Swing, Dumbbell Hip Swing, Dumbbell Hip Hinge Swing
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Stand with feet a little wider than hip-width and hold one end of a dumbbell with both hands, standing it up like a goblet.
- Hinge and let the dumbbell swing back between your legs.
- Snap your hips forward to swing the dumbbell up to chest height.
- Let it fall back and hinge again as it passes your thighs.
Cues
- It is a hip snap, not a front raise.
- Keep the dumbbell close on the backswing.
- Hold the end of the dumbbell firmly with both hands.
Common mistakes
- Raising the weight with the arms.
- Rounding the lower back.
- Letting the dumbbell slip out of the grip.