How to do a Dumbbell Punches

Authored by Fitbod

About Dumbbell Punches

Sets Logged
34,440
Popularity Rank
551st
Difficulty
Beginner
Shoulders Strength
74 mSCORE 79th
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

Dumbbell Punches are a compound exercise that primarily targets the shoulders and arms. By incorporating dumbbells, you add resistance to the punching motion, which helps to build strength and endurance in your upper body. This exercise is great for improving functional strength, particularly for sports that require quick, explosive arm movements. Additionally, using dumbbells can help to address imbalances between the sides.

  1. Grasp a dumbbell in each hand and hold them at chest height, palms facing each other.
  2. Stand with your feet slightly wider than shoulder-width apart and bend your knees into a quarter squat.
  3. Engage your core, keep your back straight, and look forward to maintain proper posture throughout this exercise.
  4. Fully extend your arm forward, parallel to the ground, by engaging your shoulder.
  5. As your arm extends forward, turn your wrist over — your palm should face down at the end of the movement.
  6. Reverse the movement with control.
  7. Do not move at the same speed you would throw an unweighted punch.
  8. Repeat the movement on the opposite side.
  9. Continue alternating sides for the rest of the set.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    12.5
    lbs
    1 Rep Max
    15
    lbs
  • intermediate
    8
    reps
    15
    lbs
    20
    lbs
  • advanced
    8
    reps
    20
    lbs
    25
    lbs

Enter your stats to calculate your Sets & Reps