dumbbell lunge with bicep curl
dumbbell lunge with bicep curl — highlighted muscle: biceps

Muscles worked

biceps, quadriceps, hamstrings

Sign in to saveWatch a demonstration

© Gym visual — https://gymvisual.com/

dumbbell lunge with bicep curl

Body part
upper arms
Equipment
dumbbell
Target muscle
biceps
Muscle group
quadriceps

Secondary muscles

quadricepshamstrings

How to perform it

  1. 1

    Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.

  2. 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. 3

    As you lunge forward, simultaneously curl the dumbbells towards your shoulders, keeping your elbows close to your body.

  4. 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. 5

    Repeat the lunge and bicep curl on the opposite side, stepping forward with your left foot.

  6. 6

    Continue alternating sides for the desired number of repetitions.

Similar exercises