Single-arm dumbbell overhead lunge

Proper Position

• Hold a dumbbell in one hand and press it overhead, keeping your arm fully extended. The palm should face forward.
• Keep your other arm by your side for balance.
• Position your feet hip-width apart. Engage your core and keep your back straight.

Movement

1. Step forward with one leg into a lunge position. Lower until your back knee is close to the floor (about 90° at both knees).
2. Keep the dumbbell stable overhead throughout the movement, avoiding swinging or arching your back.
3. Push through the heel of your front foot to return to the starting position.
4. Repeat for the desired number of repetitions, then switch arms and legs.

Breathing

• Inhale as you lower into the lunge.
• Exhale as you push back to the starting position.

Tips

• Focus on keeping the dumbbell stable: your arm should stay aligned with your shoulder.
• Keep your hips and shoulders squared to prevent imbalances.
• Use a manageable weight to maintain proper form and avoid compensations.
• If you're a beginner, start without weights to master the posture and balance.