Strength

Band Dumbbell Pallof Punch

The Band Dumbbell Pallof Punch targets core and shoulder muscles. This likeable exercise involves a push motion against a band's pull, enhancing core stability and endurance, while boosting power and coordination.
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Band Dumbbell Pallof Punch instructions
Step-by-step instructions
1
Stand up straight and grab a dumbbell with one hand. The resistance band should be looped around the dumbbell's handle and attached to something sturdy at chest height.
2
Step away from the anchor point to create tension in the band.
3
Holding the dumbbell and band in front of your chest, punch straight out in front of you.
4
Control the resistance as you bring the dumbbell back to your chest and repeat for the programmed number of reps.
5
Avoid letting your torso twist or lean to either side during this exercise to prevent strain.
Stand up straight and grab a dumbbell with one hand. The resistance band should be looped around the dumbbell's handle and attached to something sturdy at chest height.
Step away from the anchor point to create tension in the band.
Holding the dumbbell and band in front of your chest, punch straight out in front of you.
Control the resistance as you bring the dumbbell back to your chest and repeat for the programmed number of reps.
Avoid letting your torso twist or lean to either side during this exercise to prevent strain.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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