Intermediate
DUMBBELL BICEP CURL LUNGE WITH BOWLING MOTION
Upper arms
Body Part
Biceps
Target Muscle
Dumbbell
Equipment
Intermediate
Difficulty
Target Muscles
Biceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.
2
Step:2 Take a step forward with your right foot, bending your right knee and lowering your body into a lunge position.
3
Step:3 As you lunge forward, curl the dumbbells up towards your shoulders, keeping your elbows close to your body.
4
Step:4 At the bottom of the lunge, rotate your torso to the right, as if you were bowling a ball.
5
Step:5 Reverse the motion, stepping back with your right foot and returning to the starting position while lowering the dumbbells back down.
6
Step:6 Repeat the lunge and curl motion, this time rotating your torso to the left.
7
Step:7 Continue alternating sides for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
