Exercise Videos - Bodybuilding, Strength Training & Cardio Exercises

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Exercise Lab

Dumbbell Swing

View Instructions


  • Dumbbells

Muscle Groups

  • Back
  • Forearms
  • Hips & Buttocks
  • Shoulders


  • Metabolic conditioning.
  • Strengthen the lower back and hips.
Sets Reps Distance Duration
Tempo Intensity (% of Max) Weight Load Rest Period


  • Squat down and pick up the dumbbell by one end.
  • Pushing your butt back and bending your knees slightly swing the dumbbell back, between your legs.
  • Use your hips and legs to swing the dumbbell up, over your head if you can.


  • Keep your back straight and look forward the whole time.


  • Bad posture.
  • Swinging the dumbbell to close to the ground.
  • Using your arms too much.