How to Do
How to Do Uppercuts with a Dumbbell with a Staggered Stance
Dumbbell uppercuts with a staggered stance should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the Dumbbell uppercuts with a staggered stance.
Beginning
Beginning Uppercuts with a Dumbbell
With an underhand grip, stand with two dumbbells at shoulder height. In a fighting stance, punch upwards with your right arm while pivoting on your right foot. Rep on the other side, returning to the starting position.
Movement
Uppercuts with a Dumbbell Movement
1. Instead of standing with your feet shoulder-width apart, take a step forward with one leg and bend your knees slightly. Hold a relatively light dumbbell in each hand, with your arms at your sides, elbows extended. Your palms should be facing the side of your thigh.
2. Pull your shoulders back and down. Rotate your head, shoulders, torso, and hips to one side. Your trailing foot can pivot on the ball as well. As you rotate, allow the momentum to let the trailing arm swing forward from your body naturally, and use the momentum to perform a half bicep curl by bringing the dumbbells up toward your shoulder. Stop when your elbow is bent at 90 degrees. You should look as if you're delivering an uppercut to an opponent's chin.
3. Rotate your body back to center and simultaneously return your arm to the side of the body. Perform the exercise on the other side, and repeat for the required number of repetitions.
4. Be careful to keep all the movements controlled.
Benefits
Uppercuts with a Dumbbell Benefits
You can perform this exercise at home or in the gym.
This exercise will help build strength and definition in your biceps, the muscles in front of the upper arms. You'll also work your core and abdominals to protect your back and spine and to keep your torso upright.
Your obliques, the muscles at the side of your torso, will also get a workout as you rotate your body from side to side.
Exercise Aliases
Dumbbell Uppercuts, Boxer Curls, How To Do Bicep Curls with a Dumbbell, Upper Cut Bicep Curls, Dumbbell Curl to Uppercut
