Skip to content
- The supine dumbbell punch is a shoulder stability and strengthening exercise that targets the serratus anterior, triceps and shoulder flexor muscles.
- The exercise is commonly prescribed during shoulder rehabilitation, for postural control, and to improve scapular stability.
- Performing the movement in a supine position reduces the effect of gravity and allows you to focus on precise shoulder movement.
- Lie on your back on a firm surface.
- Begin with your elbow bent at 90 degrees and upper arm resting by your side, holding a light dumbbell with palm facing inwards.
- Slowly reach your hand toward the ceiling whilst straightening your elbow.
- At the end of the reach when your elbow is straight, lift your shoulder blade away slightly from the firm surface.
- Focus on allowing the shoulder blade to slide forward around your rib cage rather than shrugging your shoulder towards your ear.
- Pause briefly at the top of the movement, then slowly lower your shoulder blade back down.
- Slowly bend your elbow and lower your arm to the starting position.
- Complete repetitions as prescribed by your physiotherapist.
