DUMBBELL LUNGES ( Where To Hold Dumbbells! )

10 May 2023 · 1 min

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In this instructional video segment, Eric Roberts explains how the position of a dumbbell during reverse lunges influences muscle activation and loading capacity. He outlines four holding methods: a goblet hold, which adds core engagement but limits the weight you can lift; holding the weight on the side of the leg that steps back, which emphasizes the adductors and quadriceps; holding the weight on the same side as the stepping leg, which targets the glutes; and holding the weight with both hands, which offers the most balanced approach and allows the heaviest load, maximizing overall muscle overload. Roberts recommends the dual‑hand hold for those whose primary goal is to lift the most weight and work all involved muscles effectively, while noting that the optimal choice depends on individual goals.

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Where should you be holding the weight when you are doing reverse lunges? Well, here's the thing. It depends on your goal. If you hold it in a goblet, you're going to get a little bit more core work out of this lunge, but the weight you will be able to lift is probably less because you have to hold it up here. If you hold it in the side that your leg is going back on, then you're probably going to work a little bit more of your adductor and a little bit more of your quad. If you hold it in the same side like this right here, you're probably going to work a little bit more of your glute. And if you hold it in both hands, you're going to get the most balanced overall approach. And in my opinion, you'll be able to lift the heaviest weight possible, which means you'll be able to overload all of your muscles as much as possible. So my 2 cents, holding it in both hands is usually the best route if your goal is to lift the most weight and work all of your muscles as best as possible. But it just depends. And I hope this helped.