Forward Lunge to Single-Arm Dumbbell Overhead Press For Tennis

Exercise Video

Starting Position

Stand with one dumbbell at shoulder height and establish a balanced stance.

How To Perform The Exercise

Step forward into a lunge, press the dumbbell overhead, then return under control. The demonstration changes arms and lead legs to show both sides.

Coaching Points

Keep the lead knee tracking over the foot and avoid leaning sideways as the single arm presses. Master the lunge and overhead press separately before combining them.

Equipment: Dumbbell
Book Difficulty Level: 3 of 5

Progressions And Related Exercises

• 6.20 Forward Lunge
• 6.39 Forward Lunge & Press
• 6.46 Squat to Single-Arm Dumbbell Overhead Press

Browse the Strength for Performance exercise library or tennis workouts to combine these movements in a session.