Dumbbell Swing
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Dumbbell
HOW TO PERFORM
- Hold one dumbbell in both hands with the arms long, feet a little wider than the hips.
- Hinge and swing it back between the legs, back flat.
- Snap the hips forward to float the dumbbell to chest height.
- Let it swing back into the next hinge.
FORM TIPS
- The hips move the dumbbell and the arms only hold on. If the shoulders are lifting it, the hips are not snapping through.
TARGET MUSCLES
Primary
- Glutes
- Hamstrings
Secondary
- Lower Back
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.