鍛錬How to do Dumbbell swing
Dumbbell swing works the Glutes, hamstrings, back (raises your heart rate too) with dumbbells. Key cue: “Don't lift with your arms. Let the hip drive swing it”
Steps
- Hold one end of a dumbbell with both hands, feet wider than shoulder-width
- Push your hips back and swing the dumbbell down between your legs
- Drive your hips forward to swing it up to chest height
How many: 15–20 reps
Muscles worked
Glutes, hamstrings, back (raises your heart rate too)
Common mistakes
- Squatting instead of hinging
- Lifting with your arms
- Swinging with furniture or other things nearby
Easier or harder
| Easier | Use a lighter weight and swing lower |
|---|---|
| Harder | Speed up |
Build a full body routine with a timer
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Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.