How to Do
How to Do Dumbbell One Arm Swing to Forward Step
The Dumbbell One Arm Swing to Forward Step 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 Dumbbell One Arm Swing to the Forward Step.
Beginning
Beginning Single Arm Dumbbell Swing
Between your legs, hold a dumbbell at arm's length. Squat down and swing the dumbbell through your legs before propelling yourself forward and bringing the weight up to your head while straightening your legs. Rep this movement on the other side, then switch sides.
Movement
Single Arm Dumbbell Swing Movement
1. Hold a dumbbell in one hand. Start with your feet slightly apart. Draw up your spine and make sure that your head, shoulders, hips, and knees are in line. Your arms should be fully extended by your sides with your palms facing inwards.
2. Tighten your abdominals and pull your shoulders back and down. Take a normal step forward, and allow your weighted arm to swing forward. Use some of the forward momentum to simultaneously curl the dumbbell up to your shoulder. Simultaneously rotate your forearm so that at the top of the biceps curl, your palm is facing in toward your shoulder.
3. Step back and lower the dumbbell back to your side. Continue until you've completed all required repetitions before switching sides.
Benefits
Single Arm Dumbbell Swing Benefits
You can perform this exercise at home or in the gym. This exercise will strengthen the biceps muscles, which are in the front of the upper arms. Including the lower body movements in the exercise will allow you to work on stability and coordination at the same time. You'll also be working your leg muscles as you step forward and back.
