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운동 라이브러리
Dumbbell Biceps 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.
팔덤벨Lunge with curl
주동근
대퇴사두상완이두근
협응근
대둔근전면 삼각근
장비
덤벨
패턴
Lunge with curl
준비 자세
- 01Stand tall holding one dumbbell at your side.
- 02Set feet hip width apart, core braced.
- 03Hold the dumbbell in the hand opposite the lead leg.
- 04Fix your eyes forward before stepping.
수행
- 01Step forward into a lunge, both knees bending to 90 degrees.
- 02Swing the dumbbell down and forward like releasing a bowling ball.
- 03Drive back up and curl the dumbbell to the shoulder.
- 04Lower the weight and repeat, then switch sides.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -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.