One bell locked overhead, lunge without leaking.
Keep the working arm glued by your ear, don't let the bell drift forward or back.
The Single-Arm Overhead Dumbbell Lunge is a Quads-first movement, with Glutes working as the supporting cast. Track it consistently and you'll see exactly how it feeds your quads volume for the week.
The Single-Arm Overhead Dumbbell Lunge primarily works the Quads with Glutes assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
Yes, it's a unilateral movement. Start with your weaker side and match the reps with your stronger side so no side gets ahead.
