Lateral Lunge with Bicep Curl with Dumbbell

Muscles worked

Two muscle groups share the work: the quadriceps across the front of the thigh, which straighten the knee and, just as importantly, control it on the way back down and 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 forearms hold the grip, which is often what gives out first; the hamstrings assist hip extension and slow the knee down; the glutes finish hip extension.

The calves and abductors take a share of the work as well.

Every exercise for:QuadricepsBicepsForearmsHamstringsGlutesCalves

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 quadriceps and biceps too, using equipment this one does not:

• Leg Extensionsmachine
• Lying Prone Quadricepsbody only
• Narrow Stance Squat with Barbellbarbell
• One-Arm Overhead Kettlebell Squatskettlebell
• Quadriceps-SMRfoam roll