Single-arm Reverse Lunge and Press

This combo move builds your shoulders and shrinks your belly
 0 Comments |   10 Recommended

ADVERTISEMENT
Some of the best exercises are probably ones you'd never even think to try. For instance, take the
single-arm reverse lunge and press. This exercise combines a single-arm shoulder press with a reverse
lunge. And while it takes a bit of practice to do smoothly, you'll consider any time spent perfecting your
technique to be a worthwhile investment. You see, pairing these two exercises not only allows you to
simultaneously train your shoulders, hips, and thighs, but your abs, too. That's because holding the
weight on only one side of your body forces your core muscles to work overtime to keep you from falling
over. So it's a terrific all-in-one, time-saving exercise. Another bonus: Working all those muscles burns
tons of calories, which is why it'll help you strip away belly-fat, too. 
 
Single-arm Reverse Lunge and Press
 
  Grab a dumbbell with your left hand, and hold it next to your left shoulder, your palm facing in.

  Stand with your feet shoulder-width apart.

 
 
  Step backward with your right leg and lower your body until your front knee is bent 90 degrees and
your rear knee nearly touches the floor.

  As you lower your body, simultaneously press the dumbbell straight above your shoulder until your
arm is straight. To return to the starting position, lower the dumbbell as you push yourself back up.
That's one repetition. After you've completed all of the prescribed repetitions, switch arms and legs and
repeat.
 
 
Use This Move in Your Workout
 

Try doing 2 to 3 sets of 10 to 12 reps, resting 60 seconds between each weight. Make sure to use the
heaviest weight you can while completing all of your reps with perfect form. One note: You won't be able
to go as heavy as you might be able to on a standing shoulder press. However, as your coordination
and core strength improve, so will the amount of weight you can press. What's more, you'll find that
doing 10 to 12 reps per set will be quite demanding on your cardiovascular system--so this one exercise
offers a great cardio workout, too.
 
 
And for full-color photos and instructions of 600 more exercises, along with tons of workouts and useful
fitness advice, check out The Men's Health Big Book of Exercises and sign up for The Exercise of
the Week Newsletter today. It's the most comprehensive collection of exercises ever created.