Dumbbell Single Arm Overhead Lunge

Muscles worked

Setup

1. Stand with feet hip-width apart, holding a dumbbell in one hand at shoulder height.
2. Press the dumbbell directly overhead, locking the elbow and keeping the bicep close to your ear.
3. Engage your core and set your gaze straight ahead to establish a stable base.

How to do it

1. Step forward with one leg into a long stride while keeping the dumbbell vertically aligned over your shoulder.
2. Inhale and lower your hips until both knees are bent at approximately 90 degrees, ensuring the back knee hovers just above the floor.
3. Exhale and drive through the front heel to push back to the starting position.
4. Maintain a controlled 2-1-1 tempo (2 seconds down, 1 second pause, 1 second up).

Form checklist

• Keep the overhead arm fully locked out with the bicep near the ear throughout the set.
• Maintain an upright torso and avoid leaning toward or away from the weighted side.
• Ensure the front knee stays aligned with the mid-foot and does not cave inward.
• Keep the core braced to prevent excessive arching in the lower back.

Pro tips

• Actively 'push the ceiling away' with the dumbbell to maximize shoulder stability and serratus anterior activation.
• If balance is a struggle, step slightly out to the side—like standing on train tracks rather than a tightrope—to widen your base of support.

Make it harder

• Transition into walking lunges to increase the dynamic stability demand on the core and shoulder.
• Slow the eccentric phase to 4 seconds to increase time under tension for the quads and glutes.

Frequently asked

What muscles does the dumbbell single arm overhead lunge work?

The dumbbell single arm overhead lunge primarily targets the glutes, hamstrings, and quadriceps, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell single arm overhead lunge?

The dumbbell single arm overhead lunge uses dumbbell.

Is the dumbbell single arm overhead lunge good for beginners?

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

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