One-Arm Dumbbell Swings

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  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.


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