How to do the Dumbbell Overhead Lunge
Press one or two dumbbells overhead with straight arms and a braced core.
Step forward or back and lower until your back knee nearly touches the floor.
Keep your arms locked over your shoulders and your torso upright throughout.
Push back to the start and switch legs.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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