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Triceps · Intermediate

Dumbbell Forward Lunge Triceps Extension

Coordinated forward lunge paired with a two-dumbbell overhead triceps extension during the descent.

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Exercise overview

Training details

TricepsQuadricepsGlutesHamstringsShouldersCore

Equipment

Dumbbell

Sets × reps

3 × 10 / side

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall with two light dumbbells overhead, elbows bent so the weights sit behind the head, upper arms near the ears, and ribs controlled.
  2. 02Step one foot forward into a stable lunge while keeping the torso upright.
  3. 03As both knees bend, extend the elbows to move the dumbbells into a controlled overhead lockout without flaring the upper arms.
  4. 04Hold the stacked overhead position as you drive through the front foot to return to standing.
  5. 05Bend the elbows under control to reset the weights behind the head, then repeat with the same or opposite leg as prescribed.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationAlternating Dumbbell Forward LungeRelated variationDumbbell Front Rack Walking Lunge

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell SeeSaw LungeComparable substituteReverse LungeComparable substituteDual Kettlebell Front Rack Walking Lunge

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