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Exercise Benefits With Proper Form & Technique

Swing With Dumbbell, Single-Arm

through 2 votes
muscles:QuadricepsMuscle, GlutesMuscle
synergists:Latissimus DorsiMuscle, TrapeziusMuscle, DeltoidsMuscle, Rectus AbdominisMuscle, ObliquesMuscle, AdductorsMuscle, AbductorsMuscle
required:Dumbbell or Kettlebell
fitness level:Normal
exercise type:Strength, Cardio
Variations available (3)
Starting PositionExecution

General And Specifics

Starting Position

  • pick up a dumbbell or kettlebell with one hand
  • your legs are opened shoulder width, hold the weight with stretched out arm between your ankles
  • go into the squat position, your upper body is tilted a bit, push out the bottom
  • the backs of the hands point forward
  • hold the head in extension to the spine and the back straightened
  • place the free hand on the inner side of the thigh

Correct Execution

  • hold on tight to the weight and swing your stretched arm up in a bow up to shoulder-height
  • at the same time, push the legs through push the hip forward and bring up the upper body, this gives momentum to the weight
  • afterwards, bring the weight back into the starting position by doing the movement the other way round, go on with the next repetition right away
  • repeat the exercise for 30-45 seconds, do not forget the other arm