How to do the Dumbbell Lunge with Overhead Press
- Stand tall, feet hip-width apart, with the dumbbells at your shoulders.
- Step forward with one leg, bending both knees to lower your body.
- Press both dumbbells overhead as you lower into the lunge.
- Push off your front foot to return to the starting position.
- Lower the dumbbells to your shoulders, then switch legs.
Full technique — 7 steps
- Stand tall with feet hip-width apart, holding a dumbbell in each hand at shoulder height.
- Tighten your stomach and take a comfortable step forward with one leg.
- Lower straight down until both knees bend and your back knee approaches the floor.
- As you lower, press both dumbbells overhead until your arms are fully extended.
- Keep your front foot flat and your front knee pointing the same way as that foot.
- Drive through the whole front foot to push yourself back to the starting position.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Barbell
- Single Arm Landmine Lunge to Press Same level
- Landmine Lunge to Press Same level
No equipment
- Bulgarian Split Squat Harder
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.
