Single Arm Overhead Dumbbell Squat
Description
The single-arm overhead dumbbell squat holds one dumbbell locked out overhead in one arm while performing a full squat. The asymmetric overhead load creates extreme core anti-lateral flexion demand alongside the usual overhead squat mobility and strength challenges.
Muscle Group
Equipment Required
Single Arm Overhead Dumbbell Squat Instructions
- Press a dumbbell overhead with your right arm. Lock out with arm fully extended, bicep by your ear.
- Stand with feet shoulder-width apart. Brace your core hard.
- Squat down while keeping the dumbbell locked out overhead.
- Descend as deep as your mobility and stability allow.
- Keep your torso upright. Do not lean toward or away from the dumbbell.
- Drive through your feet to stand.
- Complete reps, then switch sides.
- Use very light weight. Aim for 5 to 8 reps per side.
Single Arm Overhead Dumbbell Squat Form & Visual
Single Arm Overhead Dumbbell Squat Benefits
- Elite core anti-lateral flexion demand
- Unilateral overhead stability challenge
- Exposes mobility and core weaknesses
- Advanced overhead squat progression
- Builds functional core strength
- Useful for overhead athletes
Single Arm Overhead Dumbbell Squat Muscles Worked
- Quadriceps
- Anterior and lateral deltoid (overhead hold)
- Core (extreme anti-lateral flexion)
- Gluteus maximus
- Triceps brachii
- Trapezius
Single Arm Overhead Dumbbell Squat Variations & Alternatives
- Dumbbell Overhead Squat (two arms)
- Barbell Overhead Squat
- Band Overhead Squat
- KB Overhead Squat
- Single-Arm DB Squat to Press
