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Biceps · Dumbbell · Intermediate

How to do Dumbbell Lunge With Bicep Curl

A forward lunge with a dumbbell curl at the bottom of each rep. It trains the biceps while the legs work through the lunge, so it fits circuits and short sessions where you want to cover upper and lower body at once.

Dumbbell Lunge With Bicep Curl demonstration
Primary muscle
Biceps
Also works
Quadriceps and Hamstrings
Equipment
Dumbbell
Level
Intermediate
Category
Biceps

How to do Dumbbell Lunge With Bicep Curl, 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, 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.
  3. As you lunge forward, simultaneously curl the dumbbells towards your shoulders, keeping your elbows close to your body.
  4. 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.
  5. Repeat the lunge and bicep curl on the opposite side, stepping forward with your left foot.
  6. Continue alternating sides for the desired number of repetitions.

Muscles worked

Dumbbell Lunge With Bicep Curl works your biceps as the main mover, with help from your quadriceps and hamstrings.

Track Dumbbell Lunge With Bicep Curl in SPLYT

Dumbbell Lunge With Bicep Curl 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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