3A TWO-HAND DUMBBELL SWING Holding the end of a dumbbell with both hands, crouch down into an athletic, shoulder-width stance. Allow the weight to hang in front of your body and between your legs. Now dip your knees as if you were about to jump , and explosively straighten your hips and knees to come up to a standing position. Allow the momentum to swing your arms up to shoulder level . Reverse the motion to return to the starting position— that's one rep—and immediately begin the second rep.