Dumbbell Punches
10 reps
From a quarter squat, punch each dumbbell forward, turning the palm down.
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SHOULDERS
Dumbbell Punches
Dumbbell punches load the shoulders and arms by adding resistance to a punching motion. The weight builds strength and endurance through the upper body and helps carry over to sports that need quick, explosive arm movement. Alternating sides also helps even out any left-right differences.
How to do it
- 1
Hold a dumbbell in each hand at chest height, palms facing each other.
- 2
Stand a bit wider than shoulder-width and drop into a quarter squat.
- 3
Keep your core tight, back flat, and eyes forward.
- 4
Extend one arm forward at chest level, rotating your wrist so the palm faces down at the end.
- 5
Bring it back under control rather than snapping it like a real punch.
- 6
Alternate sides for the rest of the set.