Dumbbell Single Arm Overhead Lunge
Description
The dumbbell single arm overhead lunge holds a dumbbell pressed straight overhead with one arm throughout a lunge. The overhead position demands shoulder stability while the lunge trains unilateral leg strength. The asymmetric loading creates strong anti-lateral-flexion demand on the core.
Muscle Group
Equipment Required
Dumbbell Single Arm Overhead Lunge Instructions
- Press a dumbbell overhead with your right arm fully extended.
- Maintain the overhead position throughout the entire set.
- Stand with feet hip-width apart.
- Brace your core hard.
- Step forward with your right leg into a forward lunge.
- Lower until your back knee approaches the floor.
- Keep the dumbbell stable directly overhead with arm vertical.
- Drive through the front foot to step back to the starting position. Switch sides.
Dumbbell Single Arm Overhead Lunge Form & Visual
Dumbbell Single Arm Overhead Lunge Benefits
- Strong shoulder stability demand
- Builds unilateral leg strength
- Trains anti-lateral-flexion core
- Functional carryover to overhead athletic movement
- Develops total body coordination
- Useful for athletes who need overhead stability
Dumbbell Single Arm Overhead Lunge Muscles Worked
- Quadriceps
- Gluteus maximus
- Anterior deltoid
- Core stabilizers
- Obliques
Dumbbell Single Arm Overhead Lunge Variations & Alternatives
- Overhead Lunge
- Turkish Get Up
- Bottoms Up Lunge
- Single Arm Overhead Carry
