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Dumbbell Swing

Dumbbell Swing

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body
Core Lower Body
Muscle Activation
Front Deltoid · Glute · Hamstring · Hips · Shoulders
80%
Shoulders
20%
Equipment
Dumbbell
Setup / Starting Position
  • Stand with your feet shoulder-width apart, holding a dumbbell with both hands in front of your body.
Exercise Position
  • Hinge at your hips and lower the dumbbell between your legs with straight arms.
Form & Performance
  • Thrust your hips forward explosively, swinging the dumbbell up to shoulder height.