Lateral Swing

Muscle Groups Involved

Delts - Front - Primary
Delts - Lateral/Side - Primary
Upper Traps - Primary

Highlights

Brace your abs and core before lifting.
Your lateral arm should be even with or slightly in front of your torso.
Your front arm should be at the same height as your other arm, elbow slightly bent.
Raise above 90 degrees.
Do not swing the weights despite the name!

Description

The Lateral Swing also known as the Gironda Dumbbell Swing named after its creator, legendary bodybuilder and coach Vince Gironda is an exercise you’ve most likely never seen at a commercial gym. While it may look a bit strange, it is a great exercise to develop the front and sides of your shoulders due to the constant tension it places on the shoulder muscles. To perform the Lateral Swing, start in a standing position with braced abdominals and glutes. Hold a pair of dumbbells in your hands, palms facing your body. You will be lifting both arms at the same time but with different form for each side, then switching. Your lead arm comes up just like a normal lateral raise. The second arm will come up across your body so that at the top your elbow will be in front of your face. Keep palms facing the floor at all times throughout the exercise. Come up to just above parallel to the floor. Pause briefly at the top and return the weight to the starting position and repeat going to the opposite side for each repetition.

Common Mistakes

Despite the name, do not swing your dumbbells. Each repetition should be pe

Despite the name, do not swing your dumbbells. Each repetition should be performed in a controlled manner with no cheating or inertia. Do not raise your elbows above your hands at the top of the exercise which will put more emphasis on the muscle while sparing the joint. Do not pull your lead arm behind your torso. Be sure to keep the lead arm even with or slightly in front of your torso throughout the repetition.

Pro Tips

Use about 30% less weight for this exercise as compared to a lateral raise

Use about 30% less weight for this exercise as compared to a lateral raise due to the increase in volume of repetitions. Your arm in the front should never cause a pinch in the front of your shoulder. If you feel a pinch or discomfort in the front of your shoulder, bring your front hand and elbow farther away from your torso. Do not bend your front elbow more than the lead elbow.

Purpose

This exercise emphasizes the very front of your deltoids while also keeping

This exercise emphasizes the very front of your deltoids while also keeping tension on the lateral deltoid to build both visual width and strength in your weakest position of reaching across your body.

Form

Use your sideview to check that your lead arm stays even with or slightly i

Use your sideview to check that your lead arm stays even with or slightly in front of your torso. Elbows should be kept slightly bent throughout the entire exercise for both arms regardless of the direction and this elbow bend should not change during the repetition. At the top of the movement you should look like you are drawing back the string on a bow and arrow.

Additional Names

Dumbbell Lateral Swing