Dumbbell single arm overhead lunge

Category

Functional

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Quadriceps Femoris, Deltoids, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Rectus Abdominis, Obliques, Gastrocnemius, Soleus

How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in your right hand. Press the dumbbell overhead, fully extending your arm.
2. Step forward with your right foot into a lunge position, lowering your hips until both knees are bent at a 90-degree angle.
3. Push through your right heel to return to the starting position, maintaining the dumbbell overhead throughout the movement.
4. Repeat for the desired number of repetitions.

Form tips

• Ensure your front knee does not extend past your toes during the lunge.
• Maintain an upright posture, keeping your chest up and shoulders back.
• Focus on a controlled descent into the lunge to avoid straining your knee joints.