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.
Because this movement requires immense stability, your overhead position often fatigues before your legs do. The AI analyzes your performance data and RPE to detect when stability is compromising safety, potentially adjusting sets in real-time to prevent injury. Additionally, by monitoring your recovery and HRV, the app can determine if your central nervous system is fresh enough for this high-coordination lift or if a less neurologically demanding variation is better for today.
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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