Bent-Over Boxing Targets shoulders, back, & triceps Stand with feet close, holding a dumbbell in each hand. Bend knees and hinge forward from hips, keeping back straight. Raise right arm forward, palm facing down, &extend left arm behind you with palm facing up. Pulse arms up and down 1 inch 3 times. Extend arms out to sides, palms facing down. Then switch sides, left arm forward (palm down) and right arm behind you (palm up), & repeat pulses to complete 1 rep.