Boxing Full Uppercut With Dumbbell

Muscles worked

Setup

1. Stand with feet shoulder-width apart in a staggered boxing stance, with your non-dominant foot slightly forward.
2. Hold a light dumbbell in each hand at chin height with palms facing your body in a 'guard' position.
3. Keep your knees slightly bent, weight distributed on the balls of your feet, and elbows tucked close to your ribs.

How to do it

1. Initiate the movement by driving through the ball of your rear foot and rotating your hip and torso toward the midline.
2. Drop the dumbbell slightly and drive it upward in a tight vertical arc, aiming for an imaginary target at chin height.
3. Exhale sharply at the peak of the punch, ensuring your palm remains facing you and your elbow stays slightly bent.
4. Inhale as you quickly retract the weight back to the starting guard position and immediately repeat the sequence with the opposite arm.
5. Maintain a rhythmic 1-1-2 tempo, focusing on the transition of weight from one leg to the other.

Form checklist

• Pivot on the ball of the foot corresponding to the punching arm to generate power from the legs.
• Keep the non-punching hand glued to your face to maintain a proper defensive guard.
• Stop the upward momentum at chin level to prevent shoulder impingement or overextension.
• Keep your core braced and torso upright; avoid leaning too far forward or backward during the rotation.

Pro tips

• Focus on the 'snap' at the top of the movement, squeezing the dumbbell and your glutes simultaneously for maximum power.
• Think of the movement as a weight transfer from your legs through your obliques rather than just an arm lift.

Make it harder

• Increase the speed of the repetitions while maintaining a full range of motion to add a significant cardiovascular and metabolic demand.
• Perform the uppercut from a deeper split-squat position to increase the isometric load on the quadriceps and glutes.

Frequently asked

What muscles does the boxing full uppercut with dumbbell work?

The boxing full uppercut with dumbbell primarily targets the abs, deltoids, obliques, pectorals, and triceps, and also works the biceps, erector spinae, forearms, rhomboids, and serratus anterior as secondary muscles.

What equipment do you need for the boxing full uppercut with dumbbell?

The boxing full uppercut with dumbbell uses dumbbell.

Is the boxing full uppercut with dumbbell good for beginners?

The boxing full uppercut with dumbbell is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Boxing Full Uppercut With Bag And GlovesIntermediate · abs, deltoids, obliques, pectorals, and triceps
• Kettlebell Arm BarAdvanced · abs, deltoids, lats, obliques, pectorals, and triceps
• Slip Right Slip Left Left Hook Cross ComboIntermediate · abs, biceps, deltoids, obliques, pectorals, and triceps
• Baseball HitAdvanced · biceps, deltoids, glutes, hamstrings, lats, obliques, pectorals, quadriceps, and triceps