# Dumbbell Lunge with Overhead Triceps Extension

URL: https://heatsy.app/ex/dumbbell-lunge-triceps-extension

Also known as: Lunge and Triceps Extension, Forward Lunge Overhead Extension, Dumbbell Forward Lunge Triceps Extension, DB Lunge with Overhead Triceps Extension, Dumbbell Lunge with Overhead Tricep 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](https://heatsy.app/ex/dumbbell-triceps-extension)
- [Dumbbell Lunge to Curl](https://heatsy.app/ex/dumbbell-lunge-curl)