Dumbbell Rear Lunge to Single Arm Shoulders Press
The Dumbbell Rear Lunge to Single Arm Shoulder Press combines lower body strength with upper body stability.
- Stand with a dumbbell in your right hand at shoulder height.
- Step back with your left leg into a lunge, lowering your body until your right thigh is parallel to the ground.
- Push through your right foot to return to standing while pressing the dumbbell overhead with your right arm.
- Repeat for the desired number of repetitions, then switch to the left arm.
How to perform the Dumbbell Rear Lunge to Single Arm Shoulders Press
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Rear Lunge to Single Arm Shoulders Press using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your quadriceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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