Dumbbell Lunge with Overhead Triceps Extension

Body region

• Arms
• Legs
• Glutes

Muscles

Main

• Vastus Lateralis
• Triceps

Helps

• Gluteus Maximus
• Rectus Femoris
• Vastus Medialis

Holds

• Erector Spinae
• Rectus Abdominis
• Gluteus Medius

Equipment

• Dumbbells

Technique

1. Stand tall holding one dumbbell with both hands overhead, arms straight.
2. Step forward into a lunge until both knees are bent to about 90 degrees.
3. In the bottom position, bend the elbows to lower the dumbbell behind the head, then straighten the arms.
4. Push through the front foot to step back to standing and repeat on the other leg.

Cues

• Keep the upper arms close to the head.
• Brace the trunk so the lower back does not arch.

Common mistakes

• Letting the elbows flare wide.
• Letting the front knee cave inward.
• Rushing the extension before the lunge is stable.

Alternatives

• Dumbbell Overhead Triceps Extension
• Dumbbell Lunge to Curl