Dumbbell Lunge With Bicep Curl

Muscles worked

Setup

1. Stand tall with feet hip-width apart, holding a dumbbell in each hand at your sides with a neutral (palms-in) grip.
2. Engage your core and pull your shoulders back and down to maintain a proud chest.
3. Ensure you have enough space in front of you to take a full step forward.

How to do it

1. Step forward with one leg and lower your hips until both knees are bent at approximately 90-degree angles.
2. As you descend into the lunge, exhale and perform a bicep curl by rotating your palms up and bringing the weights toward your shoulders.
3. Inhale as you push off the front foot to return to the starting position while simultaneously lowering the dumbbells back to your sides.
4. Repeat the movement by stepping forward with the opposite leg, alternating sides for the duration of the set.

Form checklist

• Keep your torso upright and avoid leaning forward as you descend into the lunge.
• Ensure your front knee stays aligned with your toes and does not cave inward.
• Keep your elbows pinned to your ribcage during the curl to prevent swinging.
• Maintain a controlled tempo, avoiding the use of momentum to lift the weights.
• Keep your back knee hovering just above the floor at the bottom of the movement.

Pro tips

• Focus on 'squeezing' the biceps at the bottom of the lunge to maximize time under tension for the upper body.
• To improve balance, imagine your feet are on train tracks (hip-width apart) rather than a tightrope.

Make it harder

• Hold the bottom of the lunge for 2 seconds while completing the curl to increase the isometric demand on the legs.
• Perform the exercise as a reverse lunge to shift more emphasis onto the hamstrings and glutes.

Frequently asked

What muscles does the dumbbell lunge with bicep curl work?

The dumbbell lunge with bicep curl primarily targets the biceps, calves, glutes, hamstrings, and quadriceps.

What equipment do you need for the dumbbell lunge with bicep curl?

The dumbbell lunge with bicep curl uses dumbbell.

Is the dumbbell lunge with bicep curl good for beginners?

The dumbbell lunge with bicep curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Kettlebell One Arm CleanIntermediate · biceps, calves, deltoids, glutes, hamstrings, quadriceps, and triceps
• Medicine Ball Lunge With Biceps CurlIntermediate · biceps, calves, glutes, hamstrings, and quadriceps
• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps