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Dumbbell Overhead Lunge
Dumbbell overhead lunge holds weights locked out above the head during forward or reverse lunges, targeting quads, glutes, shoulders, and core to build full-body strength, stability, and balance.
About Exercise
Equipment
Dumbbells
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Lower Back, Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Shoulders
7/10Anterior Delts, Medial Delts
Abs
7/10Rectus Abdominis, Transverse Abdominis
Hamstrings
6/10Biceps Femoris, Semitendinosus, Semimembranosus
Obliques
6/10External Obliques, Internal Obliques
Lower Back
5/10Erector Spinae
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet hip-width apart, press dumbbells overhead with arms fully extended and locked, biceps by ears, core braced.
- Step forward with one foot into a lunge.
- Lower until front thigh is parallel to ground and back knee hovers above floor.
- Keep torso upright and dumbbells stable overhead.
- Drive through front heel to return to start.
- Alternate legs or repeat on one side.
Coaching Tips
Form Cues
- Core tight, ribs down.
- Knees track over toes.
- Elbows locked overhead.
- Drive through front heel.
- Stay upright, no lean.
Breathing
Inhale as you lower into the lunge, brace core, and exhale as you drive up to standing.
Tempo
3-1-2
Range of Motion
Lower until front thigh parallels ground with knee at 90 degrees; back knee hovers just above floor; arms fully extended overhead without elbow bend.
Safety
Safety Notes
- Avoid if shoulder instability or poor mobility exists.
- Start with light weight or bodyweight.
- Keep front knee aligned over toes.
- Do not let back knee slam down.
Spotting
Spotter can assist by supporting dumbbells if form breaks; not typically needed for moderate weights, use mirrors for self-check.
Common Mistakes
- Leaning forward or sideways.
- Elbows bending under load.
- Knee caving inward.
- Arching lower back.
- Rushing the descent.
When to Avoid
- Shoulder impingement
- Knee injuries
- Lower back issues
Flexibility Needed
- Shoulder flexion to 180 degrees
- Ankle dorsiflexion for lunge depth
Build Up First
- Proficient basic lunge
- Stable overhead press hold
Also known as
Overhead Dumbbell Lunge, DB Overhead Lunge, Dumbbell Lunge Overhead Hold
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