Dumbbell Rear Lunge To Single Arm Shoulders Press

Muscles worked

Setup

1. Stand with feet hip-width apart, holding a single dumbbell in one hand at shoulder height in a neutral grip.
2. Engage your core and keep your chest upright, ensuring your weight is evenly distributed.
3. Position the elbow of the weighted arm slightly in front of your body, not flared out to the side.

How to do it

1. Inhale and step back with the leg on the same side as the dumbbell, lowering your hips until both knees are bent at approximately 90 degrees.
2. Exhale and drive through your front heel to return to the starting position.
3. As you stand up, use the momentum from your legs to press the dumbbell vertically until your arm is fully extended overhead.
4. Lower the dumbbell back to shoulder height with control and repeat for the desired reps before switching sides.

Form checklist

• Keep your front knee tracked over your mid-foot, preventing it from caving inward.
• Maintain a vertical torso throughout the lunge to avoid placing excess stress on the lower back.
• Ensure the bicep finishes next to the ear at the top of the press without shrugging the shoulder.
• Brace your abdominals hard to prevent the torso from leaning toward the weighted side.

Pro tips

• Focus on the 'kinetic chain' by timing the start of the press exactly as you begin to rise from the lunge to maximize power transfer.
• Squeeze the glute of the standing leg at the top of the movement to create a stable base for the overhead press.

Make it harder

• Perform the press while holding the bottom of the lunge position to remove leg momentum and increase time under tension.
• Add a knee drive at the top of the movement, bringing the back leg forward and up toward the chest while pressing the weight.

Frequently asked

What muscles does the dumbbell rear lunge to single arm shoulders press work?

The dumbbell rear lunge to single arm shoulders press primarily targets the calves, deltoids, glutes, hamstrings, and quadriceps, and also works the obliques as secondary muscles.

What equipment do you need for the dumbbell rear lunge to single arm shoulders press?

The dumbbell rear lunge to single arm shoulders press uses dumbbell.

Is the dumbbell rear lunge to single arm shoulders press good for beginners?

The dumbbell rear lunge to single arm shoulders press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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