Dumbbell Rear Lunge Front Raise
Description
The dumbbell rear lunge front raise combines two movements into one efficient combo. As you step back into a reverse lunge, you raise the dumbbells forward to shoulder height. The move trains the legs through the lunge and the front delts through the raise simultaneously.
Muscle Group
Equipment Required
Dumbbell Rear Lunge Front Raise Instructions
- Stand tall with a dumbbell in each hand at your sides, palms facing your body.
- Brace your core and pull your shoulders back.
- Step back with your right leg into a reverse lunge.
- Lower until your back knee approaches the floor.
- As you reach the bottom of the lunge, raise both dumbbells forward to shoulder height.
- Pause briefly with the lunge depth and arms raised.
- Lower the dumbbells back down as you drive through the front foot to stand.
- Repeat on the other leg, alternating sides each rep.
Dumbbell Rear Lunge Front Raise Form & Visual
Dumbbell Rear Lunge Front Raise Benefits
- Trains legs and shoulders together
- Builds front delt strength
- Single-leg work corrects imbalances
- Strong cardiovascular component
- Time-efficient compound combo
- Improves coordination across movement patterns
Dumbbell Rear Lunge Front Raise Muscles Worked
- Quadriceps
- Gluteus maximus
- Anterior deltoid
- Hamstrings
- Core stabilizers
Dumbbell Rear Lunge Front Raise Variations & Alternatives
- Dumbbell Reverse Lunge
- Dumbbell Front Raise
- Dumbbell Lunge Press
- Dumbbell Walking Lunge
