TETSUDumbbell Lunge With Bicep Curl
The Dumbbell Lunge With Bicep Curl is a dumbbell exercise for the upper arms that primarily targets the biceps, with the quadriceps and hamstrings assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Lunge With Bicep Curl
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.
- Take a step forward with your right foot, lowering your body into a lunge position. Your right knee should be bent at a 90-degree angle and your left knee should be hovering just above the ground.
- As you lunge forward, simultaneously curl the dumbbells towards your shoulders, keeping your elbows close to your body.
- Pause for a moment at the bottom of the lunge, then push through your right heel to return to the starting position, lowering the dumbbells back down to your sides.
- Repeat the lunge and bicep curl on the opposite side, stepping forward with your left foot.
- Continue alternating sides for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Lunge With Bicep Curl work?
The Dumbbell Lunge With Bicep Curl primarily targets the biceps. The quadriceps and hamstrings work as supporting muscles.
What equipment do I need for the Dumbbell Lunge With Bicep Curl?
You need a dumbbell to perform the Dumbbell Lunge With Bicep Curl.
How many sets and reps of the Dumbbell Lunge With Bicep Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Lunge With Bicep Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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