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Lunge with Overhead Dumbbell Press

Combine any type of lunge, standing, walking, backwards, with a dumbbell overhead press to simultaneously target quads, glutes, hamstrings, deltoids and triceps. These work equally well with an arm curl. This is an example of combining exercises to reduce workout time.

Equipment Required: a pair of dumbbells

Forward Lunge with Overhead Dumbbell Press


  1. Start in a lunge position, dumbbell weights in your hands at shoulder height.
  2. Drop your back knee down to the floor and then push up with your legs while simultaneously pushing up with your arms.
  3. bring the weight back down to shoulder height before performing the action again.

Key points to remember


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Fitness is the key to success in sport. Following basic principles, you can develop fitness components such as strength, speed and endurance. See our colection of exercises and fitness equipment. Ensure you warm-up and stretch before any workout.

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