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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Shoulders Glutes Quadriceps
- Equipment
- Kettlebell
Dumbbell Single Arm Overhead Lunge
4 steps Updated 29/08/2026
Dumbbell Single Arm Overhead Lunge is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Shoulders (Deltoids), Glutes (gluteus maximus using Kettlebells.
Step by step
How to perform it
- 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.
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Variations and related exercises
4 Corners Curtsy
Archer Step Back
Archer Stepback
Barbell Clean and Jerk
Last updated: 29/08/2026
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Dumbbell Single Arm Overhead Lunge
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