How to do a Single Arm Overhead Dumbbell Lunge
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Single Arm Overhead Dumbbell Lunge
Target muscles worked
Instructions for Proper Form
Single Arm Overhead Dumbbell Lunge challenges the entire body, focusing on leg strength, core stability, and shoulder mobility. Holding a dumbbell overhead in one arm intensifies the workout for the shoulder stabilizers and core muscles, promoting unilateral strength and enhancing balance. This exercise is particularly effective for athletes and individuals seeking to improve functional fitness and coordination, as it simulates real-world lifting and carrying movements.
- Stand upright with your feet hip width apart with your right arm extended overhead holding onto a dumbbell. 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 Single Arm Overhead Dumbbell Lunge standards by male, female, weight, age and height
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- beginner8reps20lbs1 Rep Max25lbs
- intermediate8reps22.5lbs30lbs
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Alternatives & Variations to Single Arm Overhead Dumbbell Lunge
1. Dumbbell Squat
94.1 mSCORESWAPPED 1,006 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.
2. Dumbbell Lunge
97.6 mSCORESWAPPED 948 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.
3. Air Squats
92.1 mSCORESWAPPED 597 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.
4. Leg Extension
99.4 mSCORESWAPPED 554 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.
5. Dumbbell Sumo Squat
81 mSCORESWAPPED 540 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
6. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 515 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. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 476 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.
8. Dumbbell Step Up
84.4 mSCORESWAPPED 374 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.
9. Leg Press
99.7 mSCORESWAPPED 358 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
10. Dumbbell Bulgarian Split Squat
91.4 mSCORESWAPPED 295 TIMESDumbbell Bulgarian Split Squat is a weighted variation of a Bulgarian Split Squat. Like other Bulgarian Split Squats, this exercise is a compound movement that primarily targets your quads. The use of dumbbells allows you to add more resistance to this exercise, without restricting your range of motion and posture as much as using a barbell.