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Upper Legs · Dumbbell
Dumbbell Single Arm Overhead Lunge
Dumbbell Single Arm Overhead Lunge is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings, core and calves assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Shoulders · Deltoids
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Core · Rectus Abdominis, Obliques
- Calves · Gastrocnemius, Soleus
How to do Dumbbell Single Arm Overhead Lunge
- Stand with your feet shoulder-width apart, holding a dumbbell in your right hand. Press the dumbbell overhead, fully extending your arm.
- Step forward with your right foot into a lunge position, lowering your hips until both knees are bent at a 90-degree angle.
- Push through your right heel to return to the starting position, maintaining the dumbbell overhead throughout the movement.
- Repeat for the desired number of repetitions.
Form tips
- Ensure your front knee does not extend past your toes during the lunge.
- Maintain an upright posture, keeping your chest up and shoulders back.
- Focus on a controlled descent into the lunge to avoid straining your knee joints.
Dumbbell Single Arm Overhead Lunge alternatives
More quads exercises
Dumbbell Single Arm Overhead Lunge FAQ
What muscles does Dumbbell Single Arm Overhead Lunge work?
Dumbbell Single Arm Overhead Lunge mainly works the quads in the upper legs (Quadriceps Femoris, Deltoids, gluteus maximus and gluteus mideus). The hamstrings, core and calves work as secondary muscles.
What equipment do you need for Dumbbell Single Arm Overhead Lunge?
You need a dumbbell.
How many sets and reps of Dumbbell Single Arm Overhead Lunge should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Single Arm Overhead Lunge good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Dumbbell Single Arm Overhead Lunge burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Single Arm Overhead Lunge?
Other exercises for the quads include Plate Overhead Walking Lunge, Landmine Lunge to Overhead Press, Plate Lateral Lunge and Bodyweight Overhead Squat.
For developers
Use Dumbbell Single Arm Overhead Lunge in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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