How to Do a Single Arm Press Lunge in Functional Fitness Training

The single arm press lunge is a great way to develop both the lower body and shoulder muscles. The single arm press helps to develop the shoulder muscles as well as the core since the abs and back muscles must contract to keep the body straight. The lunge helps to develop the quads, hamstrings and gluteal muscles as well as other lower body muscles and the back and abs.

Instructions

Difficulty: Easy

Things You’ll Need:

• Dumbbells

1. Get an OK from your doctor before starting this exercise to make sure you are healthy enough to safely perform the single arm press lunge.
2. Grab a pair of dumbbells and hold one in each hand. Start with a light weight until you're comfortable with this exercise.
3. Hold one dumbbell up on top of the right shoulder, but don't rest it on top of the shoulder.
4. Lunge toward the front of the room with the left leg and simultaneously press the right arm up toward the ceiling as if doing a single arm shoulder press.
5. Press back up through the front heel of the left leg, while you slowly bring the right arm back down to the starting position above the shoulder.
6. Repeat on the same side until you complete the number of reps desired. The average number is 10 to 15 reps per side.
7. Switch to the left arm for the single arm shoulder press with the same weight and right leg for the forward lunge and do the same number of reps on this other side.

Tips & Warnings

• Keep the gluteal muscles contracted and the abs tight to protect the lower back.