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Exercise guide
One-Arm Dumbbell Swing
This dynamic exercise builds explosive power in the glutes and hamstrings through a powerful hip hinge, engaging the core and shoulders for a full-body workout.
What this exercise works
- Muscles
- gluteus maximus · hamstrings · erector spinae · forearm flexors · lateral deltoid
- Goals
- power · endurance
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand with feet shoulder-width apart, a dumbbell on the floor slightly in front of you.
- Hinge at your hips, keeping a flat back, and grasp the dumbbell with one hand.
- Hike the dumbbell back between your legs, then explosively drive your hips forward.
- Swing the dumbbell up to chest height, keeping your arm relaxed and straight.
- Allow the dumbbell to swing back down, hinging at the hips as it descends.
- Repeat for desired reps per side, maintaining control.
Technique cues and common mistakes
- Focus on driving with your hips, not pulling with your arm.
- Keep your core braced throughout the movement for stability.
- Maintain a neutral spine; avoid rounding your back.
- Control the eccentric phase as the dumbbell swings down.