Dumbbell Jab Cross Shadow Box
Dumbbell jab cross shadow box
ShouldersIntermediatePowerPunch
At a glance
| Muscles worked | Primary: Shoulders and core |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Power · Punch |
| Sets & reps | 20 sets × 20-30 seconds |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Hold light dumbbells
- Step 2: Jab with one arm
- Step 3: Cross with other arm
- Step 4: Engage core
- Step 5: Continue
Equipment
- Dumbbells optional
Coaching tips
Benefits
Dumbbell jab cross shadow box
Common mistakes
Poor form
Make it harder
Faster punches
Make it easier
Bodyweight version
Breathing
Rhythmic breathing
Build a workout with this exercise
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Beginner · 3 sets × 15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.