How many reps of the dumbbell reverse lunge to overhead press should you do when you are new to the exercise?

Do 2 to 3 sets of 8 reps per leg, using light dumbbells until the timing between standing up and pressing feels automatic. Add weight only after you can keep the press from starting until the legs are fully locked out.

What can I use instead of dumbbells for the reverse lunge to overhead press?

A pair of kettlebells racked at the shoulders works the same way. With no weight at all, do a bodyweight reverse lunge and reach both arms straight overhead as you stand, to keep the same movement pattern.

What does the dumbbell reverse lunge to overhead press train, and who should use it?

It links the legs and shoulders into one athletic pattern useful for full-body circuits or conditioning work, and it suits anyone who wants carryover to real-world lifting and carrying. It is not the right pick when you want to build maximum leg or shoulder strength specifically, since combining them caps how much weight either half can handle.

Intermediate

Dumbbell Reverse Lunge to Overhead Press

Pairing a reverse lunge with an overhead press links the legs and shoulders into one athletic pattern that carries over well to real-world lifting and carrying. The reverse step is easier on the knees than a forward lunge, and pressing as you stand teaches the whole body to transfer force from the ground up. Use it in a full-body circuit or as a conditioning piece.

Equipment: Dumbbell
Body part: Quads, Shoulder
Type: Strength
Browse by muscle: Rectus Femoris, Vastus Lateralis, Deltoid Anterior
Browse by movement: Lunge, Vertical Press

How to do it

1
Stand with a dumbbell in each hand racked at your shoulders, feet hip-width apart.
2
Step one foot back and lower into a lunge until both knees bend to about ninety degrees.
3
Drive through the front heel to stand back up and bring the feet together.
4
As you finish standing, press both dumbbells overhead to lockout.
5
Lower the dumbbells to your shoulders and repeat, stepping back with the other leg.
6
Alternate legs each rep and keep the torso upright throughout.

Tips

Keep your front shin close to vertical and your weight in the front heel.
Do not press until you are fully standing, so the legs finish before the shoulders start.
Keep your ribs down during the press to protect your lower back.

Variations

Common mistakes

The press starts while the back knee is still bending toward the floor, so the shoulders and legs compete instead of finishing one after the other.
The front knee travels well past the toes in the lunge, shifting weight onto the ball of the foot instead of the heel.
The torso tips forward during the lunge to catch balance, which throws off the timing needed to press cleanly at the top.
Rushing the stand-up phase to get to the press turns a controlled lunge into a bounce off the back leg.
The ribs flare and the back arches the instant the dumbbells go overhead, especially on the rep after a wobbly lunge.

Frequently asked

How many reps of the dumbbell reverse lunge to overhead press should you do when you are new to the exercise?: Do 2 to 3 sets of 8 reps per leg, using light dumbbells until the timing between standing up and pressing feels automatic. Add weight only after you can keep the press from starting until the legs are fully locked out.
What can I use instead of dumbbells for the reverse lunge to overhead press?: A pair of kettlebells racked at the shoulders works the same way. With no weight at all, do a bodyweight reverse lunge and reach both arms straight overhead as you stand, to keep the same movement pattern.
What does the dumbbell reverse lunge to overhead press train, and who should use it?: It links the legs and shoulders into one athletic pattern useful for full-body circuits or conditioning work, and it suits anyone who wants carryover to real-world lifting and carrying. It is not the right pick when you want to build maximum leg or shoulder strength specifically, since combining them caps how much weight either half can handle.

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