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Dumbbell Single-Arm Overhead March
Unilateral full-body exercise holding a dumbbell overhead while marching in place to target core anti-rotation stability, shoulder endurance, and hip flexors for functional strength and balance.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Glutes, Quads, Traps, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
9/10External Obliques, Internal Obliques
Abs
8/10Rectus Abdominis, Transverse Abdominis
Shoulders
7/10Anterior Delts
Hip Flexors
6/10Iliopsoas
Glutes
5/10Glute Max
Quads
4/10Traps
4/10Upper Traps
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand tall with feet hip-width apart, press a dumbbell overhead in one hand with arm fully extended and stacked over shoulder, engage core, and keep free arm relaxed.
- Lift one knee toward waist height while keeping torso upright and dumbbell stable.
- Resist torso rotation or lean by bracing core tightly.
- Lower leg controlled and alternate to opposite knee.
- Push dumbbell actively toward ceiling throughout.
- Maintain neutral spine and chest up.
- Switch arms after set.
- Control marching rhythm without rushing.
Coaching Tips
Form Cues
- Brace core hard
- Keep weight stacked
- Torso stays square
- Knees track straight
- Push up actively
- Eyes forward gaze
Breathing
Inhale as you lower the knee, exhale as you lift, and brace core continuously.
Tempo
2-0-2
Range of Motion
Knee lifts to waist height or parallel to ground; arm fully extended overhead with elbow locked and weight stacked directly above wrist.
Safety
Safety Notes
- Use light weight if new to overhead holds
- Stop if shoulder pain occurs
- Ensure clear space for walking variation
- Avoid if acute back or shoulder injury
- Master static hold first
Spotting
Not typically needed; partner can stabilize if balance challenged, or use wall for support.
Common Mistakes
- Arching lower back
- Leaning toward loaded side
- Dropping elbow
- Rushing knee lifts
- Swaying torso
- Incomplete arm lockout
When to Avoid
- Acute shoulder impingement
- Lower back instability
- Recent hip surgery
Flexibility Needed
- Full shoulder flexion
- Adequate hip flexion range
Build Up First
- Basic core bracing competency
- Overhead pressing form
- Single-leg balance basics
Also known as
Single-Arm Dumbbell Overhead March, One-Arm Overhead Dumbbell March, Dumbbell Overhead Carry March
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