Dumbbell One Arm Overhead Lunge
Expert Advice
Keep the arm holding the dumbbell fully extended and stable throughout the movement to challenge your balance and core stability.
How-to-do Steps
- Stand with feet hip-width apart, holding a dumbbell overhead in one hand with your arm straight.
- Step forward into a lunge, lowering your back knee towards the ground.
- Keep your torso upright and your overhead arm stable.
- Push through your front foot to return to the starting position.
- Repeat on the same leg for the desired number of repetitions before switching sides.
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Muscles Worked
Dumbbell One Arm Overhead Lunge primarily targets the Glutes, Quads, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes40%
Quads40%
Secondary
Calves20%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell One Arm Overhead Lunge work?
Dumbbell One Arm Overhead Lunge primarily targets the Glutes, Quads. Secondary muscles involved include Calves. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell One Arm Overhead Lunge?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell One Arm Overhead Lunge suitable for beginners?
Dumbbell One Arm Overhead Lunge is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
