Dumbbell Punches

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Bring the dumbbells up to shoulder height, elbows bent, and palms facing inward.
2. Extend one arm straight forward, punching with force. Simultaneously, retract the other arm to the starting position.
3. As you punch forward, rotate your torso slightly, engaging your core. Alternate punching with each arm in a rhythmic fashion.
4. Aim for a full range of motion, extending your arm fully forward with each punch.
5. Continue alternating punches for the desired amount of time.

1. Keep your core muscles engaged throughout the exercise to provide stability and protect your lower back.
2. Pay attention to the form of each punch. Ensure that you fully extend your arm and maintain control.
3. Emphasize the engagement of the shoulder and chest muscles as you punch forward.
4. Maintain a stable lower body with your feet firmly planted on the ground. Avoid excessive twisting of the hips.
5. If you're new to the exercise, start with light dumbbells to familiarize yourself with the movement before increasing the weight.

Easier

• If the exercise feels too challenging, start with lighter dumbbells and gradually increase the weight as your strength improves.
• Perform the punches at a slower pace, focusing on controlled movements and proper form.
• If standing is difficult or if you have balance concerns, you can perform seated dumbbell punches on a stable surface.

Neutral

• Instead of continuously alternating arms, you can perform a set number of punches with one arm before switching to the other.