Single Arm Overhead Dumbbell Squat
The Single Arm Overhead Dumbbell Squat is an advanced full-body exercise that combines a deep squat with an isometric overhead hold. It targets the legs, shoulders, and core while demanding significant mobility and balance.
Since this lift requires significant overhead stability, Iridium checks your sub-muscle fatigue status to ensure your anterior deltoids are recovered from recent pressing sessions. The algorithm counts this work toward your quadriceps volume landmarks but monitors RPE trends to ensure shoulder limitations are not preventing sufficient leg stimulation.
Form Cues
- Lock your elbow completely and keep the weight stacked over your shoulder
- Keep your bicep close to your ear throughout the movement
- Engage your core tightly to resist twisting
- Squat down by pushing your hips back and keeping your chest high
- Drive through your heels to return to standing
- Don't let your elbow bend at any point during the squat
- Don't allow the dumbbell to drift forward or away from your center of gravity
- Don't let your knees cave inward
- Don't round your lower back at the bottom of the squat
- Don't rush the descent; control the stability
Common Mistakes
- Bending the elbow due to lack of tricep strength
- Leaning too far forward
- Heels lifting off the ground
- Lack of thoracic (upper back) mobility
- Twisting the torso excessively
Muscles Worked
This exercise primarily builds explosive strength in the quadriceps and glutes through the squatting pattern. Simultaneously, the anterior deltoids and triceps work isometrically to stabilize the heavy load overhead, while the obliques and deep core muscles fight to maintain an upright, anti-rotational posture.
Primary
Secondary
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