Serratus Punch With Dumbbell
Serratus Punch With Dumbbell
A simple “reach” drill to train serratus anterior and smooth scapular upward rotation — great for overhead tolerance and shoulder blade control.
Muscles Targeted
Serratus anterior, scapular stabilizers, and rotator cuff support.
Key Benefits
- Improves scapular protraction control
- Supports cleaner overhead mechanics
- Easy to scale with weight and range
- Great pairing with external rotation and rows
This is a reach at the shoulder blade — not an elbow bend or chest press.
Equipment Needed
Dumbbell (light), floor/bench as shown in the video.
How to Perform Serratus Punch With Dumbbell
- Set up as shown (typically lying down with arm toward the ceiling).
- Keep elbow mostly straight.
- Reach the weight upward by letting the shoulder blade slide forward.
- Pause briefly at the top.
- Return slowly until shoulder blade is back on the rib cage.
Programming Options
- 2–4 sets of 10–20 reps
- Light load, strict control
- Rest 45–75 seconds
Why This Variation Works
Serratus helps control scapular position on the rib cage. Better serratus control often improves overhead comfort and mechanics.
When to Use It
Warm-ups, scapular control circuits, overhead-athlete prep, or shoulder stability days.
Frequently Asked Questions
Should I feel this in my neck?
Try to keep traps relaxed. Use a lighter weight and focus on smooth reaching.
How heavy should the dumbbell be?
Light. Most people do best with a small weight and excellent control.
Can I do it without weight?
Yes — bodyweight reaching still trains the movement, especially early on.