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.
View all exercises
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
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Dumbbell Floor Press with trainwell
Dumbbell Floor Press
The Dumbbell Floor Press is an effective upper body workout for the chest, shoulders, and triceps. This easy exercise, which involves lying on the floor and pressing/lowering dumbbells, boosts upper body strength and muscle growth.
Try it out
Bodyweight
Half Burpee with trainwell
Half Burpee
The Half Burpee is a toned-down burpee variation. It combines squats, reaching, and push-up positioning to target the legs, core, and arms. This full-body exercise improves cardiovascular fitness, endurance, strength, and flexibility.
Try it out
Bodyweight
Dip Position Alt Leg Raise with trainwell
Dip Position Alt Leg Raise
The Dip Position Alt Leg Raise is a multifaceted exercise improving core strength, stability, balance, and coordination while challenging your lower body. Involves alternating leg raises in a dip position.
Try it out
Start your fitness journey today
Enjoying exercises like Dumbbell Lunge And Press, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer