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Rotational Dumbbell Arm Swings


How to Do

How to Do Rotational Dumbbell Arm Swings

The rotational dumbbell arm swings should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the rotational dumbbell arm swings.


Beginning Dumbbell Arm Swings

1. Sit" tall with a neutral spine.

2. Perform "active sitting" by lightly contracting the buttocks.


Dumbbell Arm Swings Movement

1. Externally rotate hips allowing trunk & arm to follow.

2. This will drive the shoulder blade.

3. Rotate the hip according to range of motion.

4. Alternate movement from side to side.


Dumbbell Arm Swings Benefits

It's called the single-arm dumbbell swing, and it targets your core, quadriceps, and shoulder muscles as well as your glutes and hamstrings muscles that are typically overlooked.

Exercise Aliases

Dumbbell Swings, Body Twist, How To Do Dumbbell Arm Swings, Dumbbell Twists.

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