One-Arm Dumbbell Swings

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When the word “dumbbell” is mentioned, what often comes to mind is using it to condition and increase the strength of your chest, arms or shoulders. What you may not know is that dumbbells may also be used to condition your hips and lower body. This is what one-arm dumbbells swings intend to do.

One-arm dumbbell swings has an extended range of motion which is why it is not surprising it can work out a large number of your major muscle groups, from your glutes and hamstring to your quadriceps, core muscles and shoulder muscles. Doing this exercise is like performing a combination of squats and weight lifting so you can actually reap the benefits of these 2 exercises. Due to the intensity of this exercise, you can also expect a great boost in your metabolism.

Hence, one-arm dumbbell swings should be part of any six pack abs exercises. You can start with lighter weights for muscle toning then move on to heavier ones for strength training.

As this is one exercise where success greatly depends on proper form, do this in front of a mirror especially if you are a first timer. Better yet, check out this video on performing one-arm dumbbell swings.



  1. Straddle dumbbell with feet slightly wider apart than shoulder width.
  2. Squat down with arm extended downward between legs and grasp dumbbell handle with overhand grip…with dumbbell sides facing front and back.
  3. Position shoulder over dumbbell with strong arched back (not rounded)
  4. Torso close to vertical.


  1. Pull dumbbell up off floor, slightly forward, just above height of ankles.
  2. Immediately dip down slightly and swing dumbbell back under hips.
  3. Quickly swing dumbbell up by raising upper body upright and extending legs.
  4. Continue to swing dumbbell back down between legs and up higher on each swing until height just above head can be maintained.


  1. Swing dumbbell back down between legs.
  2. Allow dumbbell to swing forward but do not extend hips and knees (as would be required to continue the swing). Slow dumbbell’s swing and place in starting position between feet.


Have any tips to doing dumbbell swings safely? Share them by adding your comments below.

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