Intermediate
DUMBBELL LUNGE WITH BICEP CURL
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, 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
Step:3 As you lunge forward, simultaneously curl the dumbbells towards your shoulders, keeping your elbows close to your body.
4
Step: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
Step:5 Repeat the lunge and bicep curl on the opposite side, stepping forward with your left foot.
6
Step:6 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
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