Dumbbell Single-Arm Swing

1. Stand with your feet shoulder-width apart, knees slightly bent.

2. Hold a dumbbell in one hand with an overhand grip. Let the dumbbell hang in front of you, arm fully extended.

3. Slightly bend your knees and hinge at the hips to swing the dumbbell between your legs while keeping your back straight.

4. Drive through your heels and extend your hips and knees to swing the dumbbell upward to shoulder height. The motion should be fluid and powered by the hip thrust.

5. Allow the dumbbell to swing back down between your legs while you return to the hinged position.

6. Perform the desired number of reps on one arm before switching to the other arm.

7. Maintain a tight core throughout the movement and avoid rounding your back.

8. Breathe in on the downswing and exhale forcefully on the upswing.

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