Dumbbell Single-Arm Overhead Lunge
Test your balance & strength! Dumbbell Single-Arm Overhead Lunges build stability & power. Prepare for a challenging, full-body workout.
The Dumbbell Single-Arm Overhead Lunge is a compound exercise that mainly works the quads and back, with help from the core and traps. You'll need: dumbbells.
Required Equipment
Dumbbell Single-Arm Overhead Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Lats (latissimus dorsi)
Secondary
Abdominals (rectus abdominis); Mid Traps (trapezius, middle fibers)
Dumbbell Single-Arm Overhead Lunge Variations and Alternatives
How to do the Dumbbell Single-Arm Overhead Lunge
Start with your feet shoulder-width apart and a dumbbell in one hand. Choose a weight that challenges you but allows you to keep good form throughout the exercise.
Raise the dumbbell overhead, extending your arm fully. Keep your wrist aligned with your arm, and be sure to lock your elbow to stabilize the weight above you. This will engage your shoulder muscles and core to maintain balance.
With your arm still extended above you, step forward with one leg and lower your hips until both knees are bent at approximately a 90-degree angle. The front thigh should be parallel to the floor and the back knee should be close, but not touching the ground.
Make sure that your front knee is directly above your ankle, not pushed out too far, and keep your other knee from touching the ground.
Keep your upper body straight with your shoulders back and core engaged throughout the movement to help maintain balance.
Push through your front heel to return to the starting position while keeping the dumbbell stabilized overhead.
Perform the desired number of repetitions and then repeat on the other side, holding the dumbbell with the opposite arm.
Focus on maintaining a smooth, controlled motion throughout the exercise, without letting the dumbbell sway.
Complete the planned number of sets for each side.
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Dumbbell Single-Arm Overhead Lunge FAQs
What muscles does the Dumbbell Single-Arm Overhead Lunge work?
The Dumbbell Single-Arm Overhead Lunge mainly works the quads and back, with help from the core and traps. The main muscles are the quadriceps femoris and latissimus dorsi.
What equipment do you need for the Dumbbell Single-Arm Overhead Lunge?
Dumbbells.
Is the Dumbbell Single-Arm Overhead Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Single-Arm Overhead Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Single-Arm Overhead Lunge variations and alternatives?
Similar exercises include the Barbell Overhead Lunge, Dumbbell Side Change Plyo Lunge, Dumbbell Curtsy Lunge and Dumbbell Front Rack Lunge.
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