---
title: "Dumbbell Single Arm Overhead Lunge"
description: "Stand with your feet shoulder-width apart, holding a dumbbell in your right hand."
locale: en
slug: dumbbell-single-arm-overhead-lunge
url: "https://hi.fitness/exercises/dumbbell-single-arm-overhead-lunge"
primaryMuscle: "Quads"
secondaryMuscles: ["Calves","Core","Front delts","Glutes","Hamstrings"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/af668c47-dumbbell-single-arm-overhead-lunge.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# Dumbbell Single Arm Overhead Lunge

Stand with your feet shoulder-width apart, holding a dumbbell in your right hand.

## How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in your right hand. Press the dumbbell overhead, fully extending your arm.
2. Step forward with your right foot into a lunge position, lowering your hips until both knees are bent at a 90-degree angle.
3. Push through your right heel to return to the starting position, maintaining the dumbbell overhead throughout the movement.
4. 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.

## Similar exercises

- [Barbell Lunge](https://hi.fitness/exercises/barbell-lunge) - Quads · Barbell
- [Barbell Rear Lunges](https://hi.fitness/exercises/barbell-rear-lunges) - Quads · Barbell
- [Barbell Front Rack Lunge](https://hi.fitness/exercises/barbell-front-rack-lunge) - Quads · Barbell
- [Kettlebell Goblet Reverse Lunge](https://hi.fitness/exercises/kettlebell-goblet-reverse-lunge) - Quads · Kettlebell
- [Barbell Step Up on Bench](https://hi.fitness/exercises/barbell-step-up-on-bench) - Quads · Barbell
- [Barbell Overhead Lunge](https://hi.fitness/exercises/barbell-overhead-lunge) - Quads · Barbell
- [Barbell Front Lunges with Small Pause](https://hi.fitness/exercises/barbell-front-lunges-with-small-pause) - Quads · Barbell
- [Kettlebell Step Up](https://hi.fitness/exercises/kettlebell-step-up) - Quads · Kettlebell