# Dumbbell Lunge with Overhead Press

A dumbbell forward lunge with a two-arm overhead press as you lower. Trains the quads and glutes together with the front delts and triceps, and challenges balance with the load overhead.

- Intermediate · Compound
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-lunge-to-overhead-press/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-lunge-with-overhead-press/

## Muscles worked

- Quads: 9/10
- Front delts: 8/10
- Glutes: 7/10
- Triceps: 6/10
- Side delts: 5/10
- Hamstrings: 4/10
- Abs: 4/10

## How to do the Dumbbell Lunge with Overhead Press

1. Stand tall, feet hip-width apart, with the dumbbells at your shoulders.
2. Step forward with one leg, bending both knees to lower your body.
3. Press both dumbbells overhead as you lower into the lunge.
4. Push off your front foot to return to the starting position.
5. Lower the dumbbells to your shoulders, then switch legs.

### Full technique — 7 steps

1. Stand tall with feet hip-width apart, holding a dumbbell in each hand at shoulder height.
2. Tighten your stomach and take a comfortable step forward with one leg.
3. Lower straight down until both knees bend and your back knee approaches the floor.
4. As you lower, press both dumbbells overhead until your arms are fully extended.
5. Keep your front foot flat and your front knee pointing the same way as that foot.
6. Drive through the whole front foot to push yourself back to the starting position.
7. Lower the dumbbells back to your shoulders as you step back, then switch legs.

## Common mistakes

- Taking too short a step
- Pushing off the back foot
- Torso collapsing forward
- Overarching the lower back
- Stopping short of full overhead extension

## Form cues

- Front foot stays planted
- Stay tall through torso
- Press straight overhead
- Keep ribs down
- Push back from front leg

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 2 min · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth**: 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (best fit): 2–3 sets of 12–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Single Arm Landmine Lunge to Press](https://seto.fit/exercises/single-arm-landmine-lunge-to-press/), [Landmine Lunge to Press](https://seto.fit/exercises/landmine-lunge-to-press/)
- **No equipment**: [Bulgarian Split Squat](https://seto.fit/exercises/bulgarian-split-squat/)

## Quick answers

### What muscles does the Dumbbell Lunge with Overhead Press work?

Primary: Quads 9/10, Front delts 8/10. Also works: Glutes 7/10, Triceps 6/10, Side delts 5/10, Hamstrings 4/10.

### When should I do the Dumbbell Lunge with Overhead Press in a workout?

Accessory. Goes after the main lifts. ≈ 10 min with rest.

### How many sets and reps of the Dumbbell Lunge with Overhead Press?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2–3 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 12–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Dumbbell Lunge with Overhead Press?

Barbell: Single Arm Landmine Lunge to Press, Landmine Lunge to Press. No equipment: Bulgarian Split Squat.

How we rate exercises: https://seto.fit/guides/methodology/

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