Dumbbell Punches
Dumbbell punches are a dynamic conditioning exercise that involves extending the arms forward in a punching motion while holding light weights. This movement targets the anterior deltoids, triceps, and core while elevating your heart rate for improved cardiovascular endurance.
Since the anterior deltoids are small muscles easily prone to overuse, the AI analyzes your previous training volume and recovery data to prescribe the optimal weight and duration, preventing shoulder strain. If you report shoulder pain, the system automatically suggests lower-impact alternatives or adjusts the intensity to protect the joint. By tracking your heart rate and RPE, the app ensures you are training in the correct energy system—whether for aerobic conditioning or muscular endurance—rather than just aimlessly moving weight.
Form Cues
- Stand with feet shoulder-width apart and knees slightly bent
- Brace your core tight to stabilize your spine
- Extend your arm straight forward at shoulder height
- Retract the weight quickly back to your chin after each punch
- Exhale sharply with every extension
- Don't hyperextend or snap your elbows at the end of the punch
- Don't let your hips twist excessively or uncontrollably
- Don't drop your hands below chin level between reps
- Don't hunch your shoulders up toward your ears
- Don't use momentum to swing the weights wildly
Common Mistakes
- Snapping elbows at full extension
- Using weights that are too heavy
- Rounding the upper back
- Passive core engagement
- Dropping hands too low
Muscles Worked
This exercise primarily targets the anterior deltoids and triceps, building muscular endurance and tone in the front of the shoulders and back of the arms. It also engages the upper chest and stabilizing core muscles, specifically the obliques, to manage the rotational force generated during the punching motion.
Primary
Secondary
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