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Dumbbell Overhead Lunge Alternative

12 substitute exercises that target the same muscles

1
Thruster demonstration

Thruster
2
Kettlebell Hang Clean demonstration

Kettlebell Hang Clean
3
Dumbbell One-Arm Snatch demonstration

Dumbbell One-Arm Snatch
4
Marching on Spot Press demonstration

Marching on Spot Press
5
Standing Power Throw demonstration

Standing Power Throw
6
Dumbbell Single Power Clean and Jerk demonstration

Dumbbell Single Power Clean and Jerk
7
Kettlebell Thruster demonstration

Kettlebell Thruster
8
Dumbbell Clean and Press demonstration

Dumbbell Clean and Press
9
Band Thruster demonstration

Band Thruster
10
Bear Crawl demonstration

Bear Crawl
11
Kettlebell Double Snatch demonstration

Kettlebell Double Snatch
12
Barbell Split Clean demonstration

Barbell Split Clean

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Dumbbell Overhead Lunge trains

Primary Deltoid Anterior Quadriceps

Secondary Gluteus Maximus Hamstrings Rectus Abdominis Triceps Brachii

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