Single Arm Overhead Dumbbell Lunge
10 reps
Hold the dumbbell locked overhead in one arm and lunge forward until the back knee grazes the floor.
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QUADS
Single Arm Overhead Dumbbell Lunge
A lunge loaded with a single dumbbell held overhead, demanding leg strength, core control, and shoulder stability all at once. Keeping the weight locked out on one side hammers the shoulder stabilizers and forces your trunk to resist tipping. It's a strong carryover drill for real-world lifting and carrying.
How to do it
- 1
Stand tall with feet hip-width apart, pressing a dumbbell straight overhead in one hand.
- 2
Step the same-side foot forward and bend both knees to descend into a lunge.
- 3
Lower until the rear knee lightly touches the floor, keeping the dumbbell locked out overhead.
- 4
Push through the front foot to drive back to standing.
- 5
Complete your reps, then switch the dumbbell to the other arm and repeat.