Single Arm Dumbbell Swing

How to perform Single Arm Dumbbell Swing

1. Grab a dumbbell with an overhand grip and hold it in front of your waist at arm’s length.
2. Bend at your hips and knees.
3. Lower your torso until it forms a 45 degree angle to the floor.
4. Keeping your arms straight, thrust your hips forward ,straighten your knees and swing the dumbbell up to the chest level as you rise from the sitting position
5. Now squat back down as you swing the dumbbell between your legs again.
6. Swing the weight back and forth forcefully.

Video: Single Arm Dumbbell Swing

Muscles Targeted: The single arm dumbbell swing targets the glutes, quadriceps and calves.

Points to Note

- Make sure to keep your arms straight and neutral throughout the movement. This means that you do not use the strength of your arms to swing the dumbbell.
- Don’t bend over when you go back down
- Arm should be considered a “strap” or “pendulum”
- Arm should only be used to finish the movement

There are many ways to lose weight and get fit. But the best and healthiest way to do so, is with a diet that let's you eat your regular food, is easy to follow, doesn't keep you hungry. Many of us know what is healthy or not, but we still don't lose weight. What you need is a good weight loss diet plan, designed by an expert, who makes it around your food choices (veg, non-veg), and your height, weight, gender and other such factors.Here is what you will get for your weight loss diet:

An updated diet plan every week, so that you enjoy it, and can eat a good variety of foods

It should have regular food, without anything exotic, and natural without any supplements.

Also, you can access the plan anywhere, anytime, so it's really convenient.

One such plan is the Fitho Weight Loss Diet Plan right now, available for as low as Rs 499 per month!

Click on this Weight Loss Plan to see it, and sign up now!