Strength

Dumbbell Lunge And Press

The Dumbbell Lunge and Press focuses on strengthening legs and shoulders, improving stability and endurance. A dynamic exercise combining upper and lower body movement, perfect for power gain.
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Dumbbell Lunge And Press instructions
Step-by-step instructions
1
Stand up straight, holding a pair of dumbbells in each hand at shoulder height.
2
Take a step forward with one foot, lower your body until your front knee is bent at least 90 degrees while keeping the dumbbells at shoulder height.
3
As your step back up to your original position, press the dumbbells above your head until your arms are fully extended.
4
Repeat steps 2 and 3 - alternate your legs for each lunge.
5
Avoid letting your knees bend forward past your toes during the lunge, and avoid hyper extending your back during the press.
Stand up straight, holding a pair of dumbbells in each hand at shoulder height.
Take a step forward with one foot, lower your body until your front knee is bent at least 90 degrees while keeping the dumbbells at shoulder height.
As your step back up to your original position, press the dumbbells above your head until your arms are fully extended.
Repeat steps 2 and 3 - alternate your legs for each lunge.
Avoid letting your knees bend forward past your toes during the lunge, and avoid hyper extending your back during the press.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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