Build Arm Strength with Dumbbell Punches

Dumbbell Punches

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Stand with your feet shoulder-width apart and knees slightly bent for stability. Grip a dumbbell in each hand and position them near your shoulders, with your elbows bent. Ensure your palms are facing each other, and your fists are approximately at chin height. Engage your core and keep a slight bend in your knees. Without locking your elbows, extend one arm out in a 'punching' motion, ensuring you don’t fully lock the elbow. Ensure the palm remains facing inward, towards the other dumbbell, throughout the entire motion. Retract your arm back to the starting position and repeat with the other arm. As you punch, engage your core and maintain stability, preventing excessive swaying or leaning.

Common Mistakes

Avoid hyperextending or locking out the elbow when punching. It's essential to ensure that the movement remains controlled; do not throw the weight or use momentum. Ensure consistent palm positioning facing inward throughout the movement. Remember not to lean or sway excessively, which could throw you off balance.

Breathing

Exhale as you punch forward and inhale as you retract your arm back to the starting position. Dumbbell punches with consistent palm positioning provide an excellent workout for the shoulders and arms, while the controlled motion also helps engage the core.

Muscle Focus

Primary Muscles

Front Shoulders, Middle Shoulders Serratus Anterior

Secondary Muscles

Upper Chest

Tertiary Muscles

Rear Shoulders, Traps, Core