Dumbbell Rear Lunge to Single-Arm Shoulders Press
A rear lunge with one dumbbell racked at the shoulder, then, back on both feet, a one-arm press overhead; the legs and the pressing shoulder work in turn.
How to do it
Setup
Standing tall, feet hip-width, one dumbbell held at the front of the shoulder, palm facing in.
Steps
- Step back into a lunge, the back knee toward the floor.
- Drive through the front foot to stand with the feet together.
- Press the bell overhead with that arm and lower it to the shoulder.
- Finish the set, then switch the hand and the lunging leg.
Common mistakes
Pressing from the bottom of the lunge: stand up first, then press. Leaning away from the bell overhead: brace the middle and stay upright. Front knee caving on the way up: push it out over the middle toes.
Breathing
Inhale down, exhale standing, then again on the press.
