UberExercise — Thrash Your Shoulders & Send Sweat Streaming Down With Dumbbell Swings
The Dumbbell Swing, Quick Hits
Shoulders (Front Deltoid)
Core, Legs, Arms
What You’ll Need:
What’s So UBER About The Dumbbell Swing & How To Do It
The one-arm dumbbell swing is a muscle-thrashing, sweat-inducing hell beast that requires immense strength, endurance, explosiveness, and coordination to pull off. Think front squat combined with an overhead lateral raise, all in one fluid vertical motion.
It’s nasty, but it’s stupidly potent.
Done right, dumbbell swings completely thrash the deltoids (your shoulder muscles), blast the glutes and hamstrings, and absolutely eviscerate calories and body fat in the process. Unlike most stationary lifts, dumbbell swings are a high-paced, continuous movement that pair aerobics with pure, unadulterated power — THAT translates into MASSIVE calorie burn, and even greater muscle stimulation.
After one full set (12 reps per arm) you’ll be left gasping for O2 and dripping with hard-earned liquid gold (aka sweat); all while you patiently pray for the bubbling, searing lactic acid to gradually dissipate from your shoulder muscles.
Dumbbell swings should be a staple in EVERY effective workout routine, as a brutally efficient tactic to chisel out defined shoulders, construct a brick-like core, cultivate a lean physique, and develop explosive vertical power.
Here’s what to do:
1. Stand with a wide stance, grab a dumbbell, and place it on the floor in between your feet.
2. Sit back in your hips as if you’re in a low squat stance and lower your torso down to a 45° angle. Hold the dumbbell with an overhand grip — this is your starting position.
3. Pull your shoulders back, tighten your core, and maintain a flat back. Powerfully press through your butt/hamstrings, pull the dumbbell up, and swing it up until it’s slightly higher than eye-height. Your legs and front deltoid should initiate the movement; keep your arm straight throughout.
4. Gracefully descend back down into squat position, lower the weight to the floor in between your legs, and repeat the movement.
5. Complete 12 reps with your right arm, switch, and immediate repeat 12 reps with your left arm.
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ELLO ELLO I'm Bryan DiSanto.
I'm the Founder & Editor-in-Chief of Lean It UP
, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid
, and all-around fitness junkie.
I also contribute to Men's Health Magazine
When I'm not working on my abs (or somebody else’s), whipping up avocado roses
and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.
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