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Instructions
- Stand tall holding a dumbbell overhead with one arm, arm fully extended.
- Engage your core and step forward with the opposite leg into a lunge position.
- Lower your back knee toward the floor, keeping the front knee aligned over the ankle.
- Push through the front foot to return to the starting position.
- Repeat for the desired number of reps before switching arms and legs.
Technical Tips
- Keep the dumbbell stable overhead with a locked elbow.
- Avoid leaning forward or arching your back during the lunge.
- Maintain a neutral spine and look straight ahead.
Breathing Tips
- Inhale as you step forward and lower into the lunge.
- Exhale as you push back to the starting position.
Medical restrictions
- Shoulder instability or recent shoulder injury
- Knee joint issues or pain during lunges
- Lower back pain or herniated discs
The Single-arm Dumbbell Overhead Lunge is a dynamic strength and stability exercise that challenges your lower body while engaging the core and shoulders. By holding a dumbbell overhead with one arm, this movement activates deep stabilizing muscles to maintain balance and posture throughout the lunge. It's an excellent unilateral exercise that promotes muscular symmetry and functional strength, particularly in sports and athletic training contexts. This movement improves shoulder endurance, hip mobility, and overall coordination. It also supports injury prevention by reinforcing joint stability and control under load. Ideal for intermediate and advanced individuals, this exercise enhances body control and builds strength across multiple muscle chains in a single, fluid motion.
What muscles does the single-arm dumbbell overhead lunge work?
The single-arm dumbbell overhead lunge primarily targets the quadriceps, glutes, and shoulders, while also engaging the core, hamstrings, and upper back for stability.
Is the single-arm overhead lunge good for core strength?
Yes, this exercise is highly effective for core strength as it requires significant engagement of the obliques and spinal stabilizers to maintain balance and posture.
Can I do overhead lunges with limited shoulder mobility?
If you have limited shoulder mobility, it's best to avoid overhead variations or use lighter weights, and work on improving mobility first to prevent injury.
How heavy should the dumbbell be for this exercise?
Choose a dumbbell that challenges your stability without compromising form—start light and increase gradually as your control and strength improve.
What are common mistakes in the single-arm overhead lunge?
Common mistakes include arching the lower back, letting the front knee collapse inward, and failing to keep the dumbbell stable overhead.