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운동 라이브러리
Dumbbell Lunge with Biceps Curl
A forward lunge combined with a dumbbell curl that trains legs and biceps together while challenging balance.
팔덤벨Lunge with curl
주동근
대퇴사두상완이두근
협응근
대둔근햄스트링코어 안정근
장비
덤벨
패턴
Lunge with curl
준비 자세
- 01Stand tall with a dumbbell in each hand.
- 02Let the arms hang at the sides, palms facing in.
- 03Set the feet hip width apart.
- 04Brace the trunk and fix the eyes forward.
수행
- 01Step forward into a lunge, lowering the back knee.
- 02Curl both dumbbells up as you descend.
- 03Lower the dumbbells while driving off the front foot.
- 04Return to standing and repeat on the other leg.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -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.