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Dumbbell Lunge with Bicep Curl

A forward lunge combined with a dumbbell curl that trains legs and biceps together while challenging balance.

ArmsDumbbellLunge with curl

Primary

QuadricepsBiceps brachii

Secondary

Gluteus maximusHamstringsCore stabilizers

Equipment

Dumbbell

Pattern

Lunge with curl

Setup

  1. 01Stand tall with a dumbbell in each hand.
  2. 02Let the arms hang at the sides, palms facing in.
  3. 03Set the feet hip width apart.
  4. 04Brace the trunk and fix the eyes forward.

Execution

  1. 01Step forward into a lunge, lowering the back knee.
  2. 02Curl both dumbbells up as you descend.
  3. 03Lower the dumbbells while driving off the front foot.
  4. 04Return to standing and repeat on the other leg.

Checkpoints

  • -The front knee tracks over the toes.
  • -The torso stays upright through the lunge.
  • -The elbows stay pinned to the sides during the curl.
  • -The back knee lowers close to the floor.

Common mistakes

  • -Taking a step too short and letting the knee shoot forward.
  • -Swinging the dumbbells instead of curling them.
  • -Leaning the torso forward as fatigue sets in.
  • -Losing balance by rushing the transition between legs.

Programming notes

  • -Use 2 to 3 sets of 8 to 10 reps per leg.
  • -Keep dumbbells light; the lunge limits curl loading.
  • -Progress to walking lunges with curls once balance is solid.

Related exercises

Dumbbell Lunge

Dumbbell / Legs

Dumbbell Bicep Curl Lunge with Bowling Motion

Dumbbell / Arms

Walking Lunge

Dumbbell / Legs

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