Forward Lunge with Bicep Curl using Dumbbell

🎯 Biceps🏋️ DumbbellCompoundCalves (2°)Abductors (2°)Forearms (2°)Hamstrings (2°)Glutes (2°)

How to do the forward lunge with bicep curl using dumbbell

  1. Grasp a dumbbell in each hand with your palms facing up.
  2. Stand with your feet together, your back straight and your abs drawn in.
  3. Allow your arms to extend down fully to the sides of your body.
  4. While keeping your body straight, take a step forward then bend your waist and your knee into a lunge.
  5. Be careful not to let your back knee drop to the floor.
  6. As you go into the lunge, curl your arms up towards your shoulders, contracting your biceps.
  7. Return to starting position and switch legs.
  8. Note: Have a Personal Trainer or Instructor show you how to properly perform this exercise.

Muscles worked

The prime mover is the biceps brachii, which bends the elbow and rotates the forearm palm-up.

Because more than one joint is moving, the work does not stay in one place: the calves control the ankle and hold the heel position; the abductors stop the knee collapsing inward and hold the pelvis square; the forearms hold the grip, which is often what gives out first.

The hamstrings and glutes take a share of the work as well.

Every exercise for:BicepsCalvesAbductorsForearmsHamstrings

How this movement works

Several joints move together, so effort spreads across a chain rather than concentrating in one place. Coordination is part of the difficulty: the movement is only as good as its weakest link, and improving it often means fixing a position somewhere other than the muscle you meant to train.

It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.

What you need

Dumbbells let each side work on its own, surfacing a strength difference between limbs that a barbell would quietly cover for, and leaving the wrist free to rotate through the movement.

Every exercise using:Dumbbell

These train the biceps too, using equipment this one does not:

Related exercises

Illustration: Everkinetic — CC BY-SA 4.0 — license. Modified versions are shared under the same license. Full attribution →

ⓘ Informational only — not a substitute for professional fitness or medical advice.