How do I do a front lunge, curl to overhead press: alternate arm?



  1. Begin with both feet shoulder-width apart.
  2. Hold two dumbbells in hands at chest level (palms facing body).


  1. Lunge forward, landing on the heel of lunge foot.
  2. Then, come to a stabilized position with front foot pointing straight ahead and knee directly over second and third toes.
  3. Both knees should now be bent at a 90-degree angle, front foot should be flat on the ground, and back foot should have the heel lifted off the ground.
  4. From this position, drive off of front foot (heel first) and back into a standing position.
  5. In this stable position, press one dumbbell overhead until arm is fully extended.
  6. Lower weight to chest and lift other dumbbell overhead
  7. Perform next lunge and repeat the desired number of repetitions.

The front lunge, curl to overhead press, alternating arms, is a challenging but terrific total body exercise.  Here are instructions for safely performing this option of the lunge.


1.  Stand with your feet pointed straight ahead and placed shoulder-width apart. 

2.  Hold a dumbbell in each hand, hanging at your side. 


3.  Lunge forward, landing on the heel of the front foot.  Stabilize with your front foot straight and flat, bend your knee 90-degrees and keep it directly over your second and third toes.  The knee of the back leg should be bent 90-degrees as well with the heel of the back foot lifted off the ground. 

4.  Push off the heel of the front foot and return to your standing position while curling the dumbbell to your chest with one arm. 

5.  Next, press the dumbbell overhead with that same arm, fully extending your arm but not locking the elbow.  Return the dumbbell to your chest and repeat the exercise using the other arm.

Repeat 8-12 times per leg and try to complete 2 sets per side.

If you're looking for a less advanced version of this exercise, try using both arms at once instead of alternating arms.


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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.