Overhead Dumbbell Lunge
Complete guide to Overhead Dumbbell Lunge. Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Overhead Dumbbell Lunge
Grab a pair of dumbbells and press them overhead with your arms fully extended.
Stand tall with your feet together and engage your abs.
Take a breath and step one foot forward, lowering your rear knee toward the floor.
Keep the dumbbells locked out overhead and your torso upright throughout.
Drive through your front heel to return to the starting position and exhale.
Alternate legs for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |