•• Intermediate Shoulder Endurance
Dumbbell Front Raise to Press
Why This Matters for Boxing
Mimics the jab extension path — front raise lifts to chin level, then press extends like a jab. Builds the anterior deltoid endurance needed to keep your jab sharp in late rounds.
How To Do It
- 1Stand with dumbbells at your sides, palms facing your thighs.
- 2Raise the dumbbells to shoulder height with straight arms (front raise).
- 3At the top, bend elbows and press the weights overhead.
- 4Reverse the movement back to start.
- 5Control the negative — don't drop the weights.
Sets
3
Reps
12
Rest
45s
Pro Tips
- Use moderate weight — this is endurance, not max strength.
- Keep your core tight to prevent lower back arching.
- Think about extending your jab when pressing.