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Dumbbell Bicep Curl Lunge with Bowling Motion

A combination lunge in which one dumbbell swings low like a bowling release then curls up, training legs, biceps, and balance together.

ArmsDumbbellLunge with curl

Primary

QuadricepsBiceps brachii

Secondary

Gluteus maximusAnterior deltoid

Equipment

Dumbbell

Pattern

Lunge with curl

Setup

  1. 01Stand tall holding one dumbbell at your side.
  2. 02Set feet hip width apart, core braced.
  3. 03Hold the dumbbell in the hand opposite the lead leg.
  4. 04Fix your eyes forward before stepping.

Execution

  1. 01Step forward into a lunge, both knees bending to 90 degrees.
  2. 02Swing the dumbbell down and forward like releasing a bowling ball.
  3. 03Drive back up and curl the dumbbell to the shoulder.
  4. 04Lower the weight and repeat, then switch sides.

Checkpoints

  • -The front knee tracks over the toes in the lunge.
  • -The torso stays upright as the arm swings.
  • -The swing is smooth and controlled, not thrown.
  • -The curl finishes with the elbow tucked at the ribs.

Common mistakes

  • -Rounding the back to reach the dumbbell low.
  • -Slamming the rear knee into the floor.
  • -Using momentum from the swing to cheat the curl.
  • -Letting the front knee cave inward.

Programming notes

  • -Use 2 to 3 sets of 8 to 12 reps per side.
  • -Keep the load light; coordination limits this movement.
  • -Progress to the step-up balance curl variation for more challenge.

Related exercises

Dumbbell Lunge with Bicep Curl

Dumbbell / Arms

Dumbbell Step Up Single Leg Balance with Bicep Curl

Dumbbell / Arms

Dumbbell Lunge

Dumbbell / Legs

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