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Biceps · Dumbbell · Intermediate

How to do Dumbbell Bicep Curl Lunge With Bowling Motion

The dumbbell bicep curl lunge with bowling motion is a compound exercise that combines a forward lunge, a bicep curl, and a torso rotation, mimicking a bowling motion. This movement targets the biceps while also engaging the forearms, shoulders, core, and legs for stability and coordination.

Dumbbell Bicep Curl Lunge With Bowling Motion demonstration
Primary muscle
Biceps
Also works
Forearms and Shoulders
Equipment
Dumbbell
Level
Intermediate
Category
Biceps

How to do Dumbbell Bicep Curl Lunge With Bowling Motion, step by step

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.
  2. Take a step forward with your right foot, bending your right knee and lowering your body into a lunge position.
  3. As you lunge forward, curl the dumbbells up towards your shoulders, keeping your elbows close to your body.
  4. At the bottom of the lunge, rotate your torso to the right, as if you were bowling a ball.
  5. Reverse the motion, stepping back with your right foot and returning to the starting position while lowering the dumbbells back down.
  6. Repeat the lunge and curl motion, this time rotating your torso to the left.
  7. Continue alternating sides for the desired number of repetitions.

Muscles worked

Dumbbell Bicep Curl Lunge With Bowling Motion works your biceps as the main mover, with help from your forearms and shoulders.

Track Dumbbell Bicep Curl Lunge With Bowling Motion in SPLYT

Dumbbell Bicep Curl Lunge With Bowling Motion is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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