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

• Step forward with one leg into a lunge position. Lower until your back knee is close to the floor (about 90° at both knees).
• Keep the dumbbell stable overhead throughout the movement, avoiding swinging or arching your back.
• Push through the heel of your front foot to return to the starting position.
• 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.