Bent Over Front Back Punch | Illustrated Exercise Guide

Primary muscles: Shoulders
Secondary muscles: Upper back, chest, arms
Equipment: Dumbbells

BENT OVER FRONT BACK PUNCH INSTRUCTIONS

1. Grab a set of dumbbells, bend your torso until your chest is nearly parallel to the floor, and bring the dumbbells close to your rib cage with the palms facing your torso.
2. Punch to the front with your right arm while rotating your palm to the floor, and push your left arm back in a punching motion, rotating your left palm to the ceiling.
3. Return to the starting position, reverse arms and repeat.

PROPER FORM AND BREATHING PATTERN

Maintain your feet hip-width apart, knees slightly bent and keep your spine neutral with your head, neck and back in line and relaxed. Distribute your weight equally between both feet, breathe out as you punch, and keep your torso static and your core engaged.

EXERCISE BENEFITS

The bent over front back punch targets and strengthens your shoulders, upper back, chest and arms. This exercise helps to tone and sculpt the shoulders and improves your posture.

DEMONSTRATION

SETS AND REPS

Start with 2 or 3 sets of 8 to 12 repetitions and, for a complete shoulder workout, pair the front back punch with the dumbbell lateral raise, the dumbbell front raise and the bent over lateral raise.

CALORIES BURNED

To calculate the number of calories burned doing the bent over front back punch, enter your weight and the duration of the exercise:

RELATED UPPER BODY EXERCISES

Try these other upper body exercises to tone, tighten and sculpt your triceps, biceps, chest, upper back and shoulders:
Dumbbell shoulder to shoulder press
Standing cross chest curl
Stability ball chest press
Standing Y raise

WORKOUT ROUTINES