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.

From the Shop

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.

Bent Over Front Back Punch 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

Popular Workouts

Full Body Workouts

20-Minute Metabolism Boosting Workout

The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …

Lower Body Workouts

Legs, Booty & Cardio Bodyweight Workout

Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …

Core Workouts

Belly Fat Burner Workout For Women

Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …