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Dumbbell Overhead Lunge

Step by step instructions, muscle activation and variants for the Dumbbell Overhead Lunge.

MediumGlutesQuadriceps

About this exercise

The Dumbbell Overhead Lunge is a full-body compound movement that combines a lunge with both dumbbells pressed to a locked-out overhead position, demanding shoulder stability, core bracing, and lower-body strength simultaneously. The elevated load significantly increases the demands on the stabilizing muscles of the torso and upper body compared to a standard lunge.

How to Perform

  • Press a pair of dumbbells to a fully locked-out overhead position with both arms
  • Stand with feet hip-width apart, core braced, and arms straight above the shoulders
  • Keep your biceps close to your ears and your wrists stacked over your shoulders throughout
  • Step forward with one foot and lower your back knee toward the floor
  • Descend until the rear knee nearly touches the ground and the front thigh is parallel to the floor
  • Keep both arms locked out overhead at all times during the movement
  • Push through the front heel to return to the starting position
  • Alternate legs for the desired number of reps

Muscle Activation

Primary
GlutesQuadriceps
Secondary
CalvesInner thighs

About the Dumbbell Overhead Lunge

The Dumbbell Overhead Lunge is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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