Dumbbell Swings to Get in Shape

Dumbbell bar

A workout that includes dumbbell swings will tone your body, giving you noticeable results from your strength training. There's no denying that lifting weights is hard. Yet, being able to see the effects of your efforts can prove very motivating. The most difficult part may be getting started.

Building Your Exercise Program

One advantage of using dumbbells is their versatility. You can target most areas of your body with a single piece of equipment. When doing dumbbell swings to get in shape, you need to bear in mind two important caveats. First, you need to work your muscles to the point of fatigue in order to build muscle mass. The American Council on Exercise explains that women can gain up to 40 percent more strength from regular strength training workouts.

The second thing to bear in mind is that you should work the larger muscle groups to the smaller ones. That is, you do not want to fatigue your triceps first since they support exercises targeting your pecs. The same applies to your abdominals.

Upper Body Exercises

You can use an exercise bench or stability ball to do these exercises. Proper form is essential to avoid injury and for targeting specific muscle groups. You will also want to make sure you avoid holding your breath. Rather, use it to assist you with the movement.


The bench press will target the pectoralis major muscle of your chest. You can begin by lying down on your bench, holding a dumbbell in each hand with your elbows bent. Then, exhale as you push the dumbbells upward straight above you. Pause briefly, and then return to your starting position.

The dumbbell fly focuses on your pecs as well, but will also work the deltoids and biceps. You will do this exercise like the bench press, only you will take the dumbbells to the side of your body. You should avoid locking your elbows when doing this move.


The shoulder raise shows how you can target different muscles by making subtle changes in the exercise. This exercise isolates the serratus anterior muscle, located at the scapula. You can do this exercise on an incline with a bench or seated upright on your ball. To do this exercise, lift the dumbbells above your head, hold and then return to your starting position.

There are three heads to your deltoid muscle. The front raise will work the anterior deltoid of your shoulder. Standing upright, take a dumbbell in each hand. Raise them forward in front of you with your arms extended. Taking the dumbbells to the sides for the lat raise will target the lateral heads of the deltoids, though the anterior deltoid still supports the movement.

Triceps and Biceps

The triceps extension can be performed on a ball or exercise bench. You can begin by lying on the support, holding a dumbbell in each hand with your arms extended above you. Then, bend your elbows until the dumbbells reach the sides of your head.

The concentrated curl isolates the biceps. You will be seated when doing this exercise. Take a dumbbell in one hand, resting your other arm on your legs. Bend your elbow toward your head and return to the starting position. Repeat with your other arm.

Lower Body Exercises

Dumbbell exercises for the lower body add additional challenge to your workout. For example, you can make exercises targeting your quadriceps muscles more difficult by holding a dumbbell in each hand while doing squats or lunges.

The deadlift will isolate the hamstrings while also working the muscles of your back and glutes. Taking a dumbbell in each hand, you bend at your hips as you lower them to your feet. While staying in this position, pull the dumbbells toward you, bending your elbows. Lower the dumbbells again and return to the starting position. This exercise will also work your upper back, allowing you to combine a move for the upper and lower body.

An Effective Workout

Dumbbells swings provide an effective way to strengthen and tone your body for attractive results. With numerous variations, you can add variety to your workout to help prevent boredom. After just a few weeks, you will enjoy the added strength you have for everyday tasks.

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Dumbbell Swings to Get in Shape