How to Do Dumbbell Overhead Lunge

Dumbbell Overhead Lunge is a quads exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Overhead Lunge

  1. 01Clean two dumbbells to the shoulders then press them overhead with the palms facing each other.
  2. 02Step forward with one leg and lower the back knee toward the floor until it creates a 90-degree angle.
  3. 03Keep the arms vertically aligned over the shoulders and ears throughout the entire stepping phase.
  4. 04Drive through the front heel to return to the standing position, bringing the feet back together.
  5. 05Alternate legs while maintaining a vertical torso and keeping the dumbbells from drifting forward.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Overhead Lunge

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Lock the elbows and shrug the shoulders upward toward the ears to create a stable platform for the dumbbells overhead.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Overhead Lunge questions

What muscles does Dumbbell Overhead Lunge work?

Dumbbell Overhead Lunge is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Dumbbell Overhead Lunge correctly?

Clean two dumbbells to the shoulders then press them overhead with the palms facing each other. Step forward with one leg and lower the back knee toward the floor until it creates a 90-degree angle. Keep the arms vertically aligned over the shoulders and ears throughout the entire stepping phase. Drive through the front heel to return to the standing position, bringing the feet back together. Alternate legs while maintaining a vertical torso and keeping the dumbbells from drifting forward.

What is the A90 coach tip for Dumbbell Overhead Lunge?

Lock the elbows and shrug the shoulders upward toward the ears to create a stable platform for the dumbbells overhead.

Is Dumbbell Overhead Lunge suitable for beginners?

Dumbbell Overhead Lunge is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Overhead Lunge?

Dumbbell Overhead Lunge uses dumbbell.

A90 Intelligence

Put this into a real plan.

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