Dumbbell Two-Hand Swing

Posted by FitClick
Wednesday, February 16, 2011 at 4:20pm filed under Back

Calories Burned:  408 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Spinal Erectors
Secondary Muscles Trained:  Gluteus Maximus, Latissimus Dorsi, Deltoids, Trapezius, Thighs
Set your feet shoulder-width apart and stand straight holding a single dumbbell by its handle with both of your hands. Hold it between your thighs with arms straight. Bend your knees slightly. Now, bend at the waist, allowing your hips to shift back and the dumbbell to swing between your legs. Keeping your back flat, and arms locked straight, swing the dumbbell up by straightening up until your back is in line with your legs and your arms are parallel with the floor. Bend at the waist again and repeat the swing for 15 total repetitions.

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