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Dumbbell Matrix Lunges With Shoulder Press

Dumbbell Matrix Lunges With Shoulder Press

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Muscle Groups
  • Abs and Core
  • Hips & Buttocks
  • Legs
  • Shoulders
  • Triceps
  • Strengthens legs, hips, torso, arms and shoulders.
  • Develops and strengthens basic motor patterns.
  • Increases inner thigh flexibility.


Dumbbell Matrix Lunges With Shoulder Press is a great full-body conditioning exercise. This exercise can be used to strengthen the hips, shoulders, torso and arms. The lunge touchdown integrates upper and lower body movement which transfers well to sport and life. This exercise can be performed slowly for emphasis on muscular development or faster to develop the neuromuscular system.


  • Stand with your feet at shoulder width, holding your hands relaxed in front of you.
  • Step one foot out to the side about 16 to 20 inches and descend carefully.
  • While descending, drop your shoulders forward, reach your hands to the ground.
  • Then push back to the start position while thrusting your hands overhead.
  • Repeat with the opposite leg.
  • Alternate legs for a specified number of time.


  • Not keeping the feet flat on the ground.
  • Not allowing the shoulders to drop and the back to round forward while reaching down.