Single / One Arm Overhead Dumbbell Squats
- Place a firm grip on an appropriately weighted dumbbell. Before driving the dumbbell above your head, make sure that your core is tight and your chest is up.
- Push the dumbbell straight above your head, locking out your elbow, (if the dumbbell can’t be driven above your head without difficulty, it’s too heavy and needs to be reduced)
- Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
- Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep the dumbbell fixed overhead throughout the entire movement.
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Related exercises to discover
Single / one arm overhead dumbbell squats is a gym work out exercise that targets glutes & hip flexors and quadriceps and also involves calves and hamstrings. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. Trx suspension strap hamstring / leg curls, cable pull throughs / pulls and barbell snatch are related exercise that target the same muscle groups as single / one arm overhead dumbbell squats. Visit our free illustrated exercise directory for more exercises to try in your workouts.
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Join thousands of Fit members reaching their fitness goals with simple easy-to-follow timed workouts at the gym and at home. Get started free today!
Coach or trainer? Turn these exercises into illustrated workout plans your clients will love – and share as printable PDFs or online. Free to use!
Curious about yoga? Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
