Straighten your legs and swing the dumbbell upwards to shoulder high .

伸直双腿，哑铃向上摆动至与肩同高。

Make sure you are always in control of the dumbbell and the exercise .

要确保哑铃和动作始终在你的控制中。

To perm the dumbbell swing you will need a medium weight dumbbell or kettlebell .

做哑铃摆动，你需要有一个中等重量的哑铃或壶铃。

As you lift your glutes , slowly lower the dumbbell toward your forehead , bending your arm at the elbow .

当你的腿部向上牵引时，慢慢弯曲肘部，放低哑铃至前额。

With one dumbbell in each hand , straighten both arms overhead , hands facing each other , upper arms hugging head .

每手拿一只哑铃，手心相对向上直举超过头顶，两臂夹住脑袋。