Dumbbell Rear Lunge Front Raise
Perform the Dumbbell Rear Lunge Front Raise to build strength in your shoulders, glutes, and quads.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Rear Lunge Front Raise
Description
A compound exercise that combines a dumbbell rear lunge with a front raise to work both lower and upper body.
Save Dumbbell Rear Lunge Front Raise to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Dumbbell Rear Lunge Front Raise
- 01Setup
Hold a dumbbell in each hand with an overhand grip, palms facing your thighs. Stand tall with your feet hip-width apart and shoulders back and down.
- 02Setup
Engage your core, keeping your chest up and a neutral spine. Choose a weight that allows controlled movement for both the lunge and the raise.
- 03
Step one leg straight back into a rear lunge, lowering your hips until both knees are bent at approximately 90-degree angles. Simultaneously, raise both dumbbells straight forward to shoulder height, keeping your arms mostly straight as you exhale.
- 04
Push off your back foot and drive through your front heel to return to the starting standing position. Lower the dumbbells with control back to your sides as you inhale.
- 05
Alternate legs with each repetition, or complete all repetitions on one side before switching. Maintain balance and control throughout the entire movement.
Tips
- Control the descent of both the lunge and the dumbbells. Avoid letting gravity drop your back knee or swing the dumbbells down; controlled movement prevents injury and maximizes muscle engagement.
- Focus on maintaining an upright torso during the lunge, preventing your chest from collapsing forward. This ensures proper glute and quad activation and reduces strain on your lower back.
- Keep a slight bend in your elbows during the front raise to protect your shoulder joints. The movement should originate from the shoulder joint, not a lockout of the elbows.
- Synchronize the lunge and raise. As your back foot touches down and your knees bend in the lunge, the dumbbells should simultaneously reach shoulder height, creating a fluid, coordinated movement.
Common mistakes
- Rounding the back during the lunge or raise compromises spinal integrity; fix this by keeping your core tight and chest proud throughout the entire exercise, maintaining a neutral spine.
- Using momentum to swing the dumbbells up reduces muscle activation; fix this by selecting a lighter weight and focusing on a slow, controlled raise using only your shoulder muscles.
- Allowing the front knee to collapse inward during the lunge can cause knee pain; fix this by actively driving your front knee slightly outward, aligning it over your second or third toe.
In the Ellim app, Dumbbell Rear Lunge Front Raise unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train dumbbell rear lunge front raise?
Get Ellim — FreeQuestions
What muscles does Dumbbell Rear Lunge Front Raise work?
Dumbbell Rear Lunge Front Raise primarily targets Deltoid Anterior, Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Soleus.
Is Dumbbell Rear Lunge Front Raise good for beginners?
Dumbbell Rear Lunge Front Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Rear Lunge Front Raise?
You need Dumbbell to perform Dumbbell Rear Lunge Front Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Rear Lunge Front Raise?
Control the descent of both the lunge and the dumbbells. Avoid letting gravity drop your back knee or swing the dumbbells down; controlled movement prevents injury and maximizes muscle engagement. Focus on maintaining an upright torso during the lunge, preventing your chest from collapsing forward. This ensures proper glute and quad activation and reduces strain on your lower back. Keep a slight bend in your elbows during the front raise to protect your shoulder joints. The movement should originate from the shoulder joint, not a lockout of the elbows. Synchronize the lunge and raise. As your back foot touches down and your knees bend in the lunge, the dumbbells should simultaneously reach shoulder height, creating a fluid, coordinated movement.
What are common mistakes when doing Dumbbell Rear Lunge Front Raise?
Rounding the back during the lunge or raise compromises spinal integrity; fix this by keeping your core tight and chest proud throughout the entire exercise, maintaining a neutral spine. Using momentum to swing the dumbbells up reduces muscle activation; fix this by selecting a lighter weight and focusing on a slow, controlled raise using only your shoulder muscles. Allowing the front knee to collapse inward during the lunge can cause knee pain; fix this by actively driving your front knee slightly outward, aligning it over your second or third toe.
Related exercises
Kettlebell Lunge Clean and Press
Deltoid Anterior · Gluteus Maximus · Kettlebell
Dumbbell Thruster
Deltoid Anterior · Gluteus Maximus · Dumbbell
Dumbbell Swing
Deltoid Anterior · Gluteus Maximus · Dumbbell
Dumbbell Press Squat
Gluteus Maximus · Pectoralis Major Clavicular Head · Dumbbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
Track every rep of Dumbbell Rear Lunge Front Raise.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store