Single-Arm Dumbbell Overhead Squat
One dumbbell locked out overhead during the squat
- Level
- Beginner
- Equipment
- Dumbbell
- Movement
- Squat · Standing
- Tracks
- Weight & Reps
Works
Quadriceps Shoulders Abdominals Glutes
How to do it
- Press one dumbbell straight up until your arm is fully locked out.
- Keep your eyes forward and brace your core tightly.
- Push your hips back and bend your knees to lower into a squat.
- Descend until your thighs are parallel to the floor.
- Drive through your heel to return to the starting position.
- Complete all reps on one side before switching arms.
Common mistakes
- Allowing the elbow to bend or drift forward during the descent.
- Leaning the torso away from the weighted arm to counterbalance.
- Letting the knee cave inward instead of tracking over the toes.
- Failing to lock out the arm completely at the top.
Safety
Do not attempt this if you lack full shoulder mobility or stability.
Stop immediately if you feel sharp pain in the shoulder joint.
Tips
- Punch the dumbbell toward the ceiling to keep the shoulder active.
- Keep your elbow directly under the wrist throughout the movement.
- Shift your weight slightly toward the heel of the working side.
Details
- Base movement
- Squat
- Load position
- Overhead
- Arms
- One
- Legs
- Both
- Arms straight or bent
- Straight arms
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
