Although lunges are often performed with a dumbbell in each hand, lunges can be performed a variety of ways using a single dumbbell. Choose a weight that is challenging to lift, but light enough to perform several repetitions. The dumbbell can be held in one hand or in both hands when doing lunges. Adding a dumbbell to a lunge increases the difficulty of the exercise. Consult your physician before beginning an exercise regimen.
Basic Dumbbell Lunge
Holding a single dumbbell when you perform lunges works several additional muscles. To perform a basic dumbbell lunge, stand with your feet together and the dumbbell in your right hand. Step forward with your left foot, and then bend your knees and lower your hips until your knees reach a 90-degree angle. Keep your abdominal muscles tight and do not allow your left knee to go over your toes. Straighten your legs and press through your left foot to bring your feet back together. Perform 10 to 15 repetitions on your left foot, then switch legs. Place the dumbbell in your left hand when performing lunges on your right leg.
The basic lunge can also be performed holding the weight in both hands. Hold the weight in front of your thighs with one end of the dumbbell in each hand. As you step forward to perform the lunge, lift the weight to shoulder height. Lower the weight back to your thighs as you complete the lunge. Alternate your lead leg after each repetition.
Single Dumbbell One-Arm Lunge
The single dumbbell one-arm lunge targets your shoulders in addition to your lower body. Stand with your feet staggered, right foot in front of your left. Hold the dumbbell in your left hand and extend your arm overhead. Your left palm should face in, and your right arm can remain by your side or extended at shoulder level for balance. Keep your arms in place and slowly lower yourself into a lunge. Stand up without locking your knees and repeat. Perform 10 to 15 repetitions on each side.
Biceps Curl Lunge
Strengthen your biceps as you tone your lower body with a biceps curl lunge. Start with your feet staggered, right foot in front of your left. Hold the dumbbell in your right hand. As you lower into the lunge position, bend at the elbow and bring your right hand up toward your right shoulder to perform a biceps curl. Slowly extend your arm as you rise out of the lunge position. Perform 10 to 15 repetitions, then repeat with the left foot in front and the dumbbell in your left hand. Avoid locking your elbow between biceps curl repetitions.
Front Hammer Lunge
The front hammer lunge works your shoulder and core as well as your lower body. Stand with your feet together and the dumbbell in your left hand. Keep your palm in and extend your arm in front of your body as you step forward with your right leg into the lunge position. Lift your arm to shoulder level as you perform the lunge, then slowly lower your arm back down to your side as you bring your feet back together. The arm motion should resemble a front lateral raise. Perform 10 to 15 repetitions on each leg. Switch the weight to your right hand when performing lunges on your left leg.
