Single Arm Dumbbell Swing

How To Do A Single Arm Dumbbell Swing Correctly

The Single Arm Dumbbell Swing is a hip hinge exercise that primarily targets the glutes and hamstrings.

If you don’t have access to a kettlebell, it’s a decent alternative to the single arm kettlebell swing.

To get started:

1. With a wider than hip width stance, hold a dumbbell in front of your waist with one hand, using an overhand grip.
2. To initiate the movement, hinge by bending forward at the hips, with a slight bend in your knees, until your torso reaches a 45 degree angle to the floor.
3. The dumbbell should swing between between your legs, then thrust your hips forward and squeeze your glutes, as you swing the dumbbell with your arm extended up to chest level.
4. Your arm just acts as a guide to move the dumbbell, all the power is initiated by the thrusting of your hips.
5. Reverse the movement and repeat for reps with the same arm.
6. After you hit your rep goal with one arm, switch arms and repeat.

Primary Muscles Worked

Dumbbell Variation

• Dumbbell Swing

Advanced Variation

• Double Kettlebell Swing