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Dumbbell Single-Arm Overhead Lunge Alternative

12 substitute exercises that target the same muscles

1
Kettlebell Hang Clean demonstration

Kettlebell Hang Clean
2
Thruster demonstration

Thruster
3
Dumbbell One-Arm Snatch demonstration

Dumbbell One-Arm Snatch
4
Standing Power Throw demonstration

Standing Power Throw
5
Kettlebell Thruster demonstration

Kettlebell Thruster
6
Dumbbell Single Power Clean and Jerk demonstration

Dumbbell Single Power Clean and Jerk
7
Dumbbell Clean and Press demonstration

Dumbbell Clean and Press
8
Bear Crawl demonstration

Bear Crawl
9
Band Thruster demonstration

Band Thruster
10
Marching on Spot Press demonstration

Marching on Spot Press
11
Barbell Split Clean demonstration

Barbell Split Clean
12
Kettlebell Double Snatch demonstration

Kettlebell Double Snatch

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 Single-Arm Overhead Lunge trains

Primary Deltoid Anterior Quadriceps

Secondary Gluteus Maximus Hamstrings Rectus Abdominis Triceps Brachii

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