How to do an Overhead Dumbbell Lunge
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Overhead Dumbbell Lunge
Instructions for Proper Form
Strengthens the legs, glutes, and core while challenging shoulder stability and mobility. Holding the dumbbell overhead during lunges increases the core engagement and balance challenge, promoting full-body coordination and strength.
- Stand upright with your feet hip width apart with your arms extended overhead holding onto a pair of dumbbells. Step your right foot forward before bending your knees to descend into a lunge until your left knee touches the floor. Push off your right foot to return to the starting position. Repeat with the opposite side.
Weight & 1 Rep Max Calculator
Average Overhead Dumbbell Lunge standards by male, female, weight, age and height
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- beginner8reps17.5lbs1 Rep Max22.5lbs
- intermediate8reps20lbs25lbs
- advanced8reps22.5lbs30lbs
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Alternatives & Variations to Overhead Dumbbell Lunge
1. Dumbbell Lunge
97.6 mSCORESWAPPED 643 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
2. Dumbbell Squat
94.1 mSCORESWAPPED 573 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
3. Dumbbell Sumo Squat
81 mSCORESWAPPED 458 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
4. Air Squats
92.1 mSCORESWAPPED 371 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
5. Leg Extension
99.4 mSCORESWAPPED 365 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
6. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 347 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
7. Lunge
90.8 mSCORESWAPPED 322 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.
8. Dumbbell Thruster
62.6 mSCORESWAPPED 288 TIMESAdapts the traditional Thruster to use dumbbells, offering greater range of motion and requiring more stabilization. This variation targets the legs, shoulders, and core, improving overall strength, balance, and mobility. Suitable for individuals at all fitness levels, the Dumbbell Thruster is perfect for home workouts or when seeking to add variety to full-body training.
9. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 274 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.
10. Dumbbell Step Up
84.4 mSCORESWAPPED 218 TIMESDumbbell Step Up is a weighted variation of the more standard Step Up. Similar to other Step Ups, this compound exercise primarily targets your quadriceps. By holding dumbbells you can add more resistance to this exercise without limiting your range of motion.