How to do Dumbbell Lunge Press Exercises

Learn to do dumbbell lunge presses for a great full body workout. The lunges work your legs and glutes. Adding the dumbbell press to the exercise adds an upper body workout. Your shoulders, back and biceps will all benefit from this simple exercise. Here are some tips for proper form as well as a few variations on the standard dumbbell lunge press.

Instructions

Difficulty: Moderate

1. Grab dumbbells and bring them up to your shoulders. Place your feet together, toes pointing forward, hip width apart. Maintain a tight core by pulling your abs in toward your spine and keeping your chest up.
2. Step forward into a lunge. Push back up to your starting position as you lift the dumbbells up toward the ceiling. Lower the dumbbells back to a 90 degree angle. Inhale as you lunge forward and exhale as you come back up to your starting position.
3. Switch legs. Alternate lunges and dumbbell presses. Do not allow your knee on the forward leg to come over the toes. Maintain a 90 degree angle in your knee as you lunge forward.
4. Alternate legs, doing 15 to 20 reps per set. Rest for 30 seconds in between sets. Do three to four sets.

Tips & Warnings

• Be sure to maintain proper form throughout the dumbbell lunge press to avoid injury and to ensure the most effective workout. If you are unable to maintain proper form, try a lighter weight dumbbell.
• Vary the exercise by stepping back into a lunge rather than forward. Or, you can do walking lunges. Simply step forward into a lunge and bring your back foot forward. Walk forward this way until you've completed all of your reps.