Dumbbell Single Arm Overhead Lunge
- Zielmuskel
- Gluteus Maximus, Quadriceps
- Synergistenmuskeln
- Adductor Magnus, Soleus
- Equipment
- Dumbbell
- Körperregion
- Thighs
- Typ
- Strength
The dumbbell single arm overhead lunge is a unilateral lower-body strength exercise that targets the glutes (gluteus maximus) and quads (quadriceps), with the adductor magnus and soleus assisting the stride. Holding one dumbbell locked out overhead forces hard core bracing and shoulder stability, making it as much an anti-tilt trunk drill as a leg builder.
Dumbbell Single Arm Overhead Lunge: So führst du sie aus
- 1Press one dumbbell overhead until your arm is fully locked out, biceps near your ear and the weight stacked directly over your shoulder.
- 2Stand tall with feet hip-width apart, brace your core, and pull your shoulder blade down to lock the overhead arm in place.
- 3Step forward into a lunge with the opposite leg, keeping the dumbbell locked overhead and your torso upright.
- 4Lower under control until both knees reach roughly 90°, your front shin vertical and your back knee hovering just above the floor.
- 5Keep the loaded arm vertical and resist any lean toward or away from the weight throughout the descent.
- 6Drive through your front heel to push back up to standing, keeping the dumbbell steady overhead.
- 7Complete all reps on this leg, then lower the dumbbell, switch arms and legs, and repeat for the other side.
Technik-Tipps
- Brace your core hard and keep your ribs down so your lower back doesn't arch under the overhead load.
- Actively resist the tendency to tip toward the loaded side — think of standing equally tall on both sides.
- Keep the overhead arm fully locked with the elbow straight; a soft elbow lets the weight drift and strains the shoulder.
- Start with a light dumbbell and master the balance before loading up — overhead stability fails before your legs do.
- Stop the set the moment the dumbbell starts wandering or your form breaks; quality of position matters more than reps here.
Häufige Fehler
- Letting the torso lean away from or toward the dumbbell, which shifts load off the working leg and stresses the lower back.
- Bending the overhead elbow, so the weight drifts behind your head and overloads the shoulder joint.
- Letting the front knee cave inward on the descent, putting strain on the knee and wasting glute and quad tension.
- Letting the dumbbell drift forward of the shoulder, which pulls you off balance and breaks the vertical stacked position.
- Using too heavy a dumbbell, so balance and bracing collapse long before the legs are actually challenged.
Häufig gestellte Fragen
What muscles does the dumbbell single arm overhead lunge work?
It primarily works the glutes (gluteus maximus) and quads (quadriceps), with the adductor magnus and soleus assisting. Holding the dumbbell overhead also heavily recruits the core and shoulder to keep the weight stable.
Why hold the dumbbell overhead on one arm?
The single-arm overhead load pulls you off-center, forcing your core to brace against side-to-side tilt and your shoulder to stabilize. This builds anti-lateral-flexion strength and overhead control on top of the leg work.
Is the dumbbell single arm overhead lunge good for beginners?
It is fairly advanced because of the balance and overhead demand. Beginners should first be comfortable with bodyweight lunges and overhead presses, then start with a very light dumbbell and few reps.
What's a good alternative to the dumbbell single arm overhead lunge?
Try a dumbbell goblet lunge or a single-arm front rack lunge for a less demanding load position, or a single-arm overhead reverse lunge if stepping forward feels unstable.
How many sets and reps should I do?
Because of the stability demand, 3 sets of 6–10 reps per side with a controlled weight works well. Stop a set as soon as the dumbbell drifts or your torso tilts.
