How to Do
How to Do Overhead Dumbbell Lunge
The overhead dumbbell lunge should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the overhead dumbbell lunge.
Beginning
Beginning Overhead Dumbbell Lunge
1. Standing tall with your feet shoulder-width apart is a good place to start.
2. Take a deep breath and elevate the weight above your head.
3. Center the shoulder joints and engage the muscles, bracing with the core, while keeping the weight directly overhead with your biceps at the ears.
Movement
Overhead Dumbbell Lunge Movement
1. Take a step forward with one leg, slowly lowering your body until your front knee is bent at least 90 degrees, and exhale.
2. Allowing the weight to carry you forward is a bad idea. Instead, as you take a step forward, imagine sinking your hips straight down. Maintain a strong core and a high chest.
3. Inhale, pause, and then swiftly push through the front foot backward beginning position.
4. Complete the required number of reps by alternating legs or performing the entire set with one leg before moving to the other.
Benefits
Overhead Dumbbell Lunge Benefits
By controlling the upper body under the weight, overhead lunges isolate your quads and hamstrings. The action also requires your core muscles to extend and fully tighten while engaging shoulder stabilizers (particularly the upper and lower trapezius).
Exercise Aliases
Overhead Walking Lunges, Dumbbell Overhead Walking Lunge, Dumbbell Overhead Walking.
