Dumbbell Bicep Curl Lunge With Bowling Motion
The point of Dumbbell Bicep Curl Lunge With Bowling Motion is muscle you built on purpose; independent dumbbell loading is how it gets there.
How to do Dumbbell Bicep Curl Lunge With Bowling Motion
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.
- Take a step forward with your right foot, bending your right knee and lowering your body into a lunge position.
- As you lunge forward, curl the dumbbells up towards your shoulders, keeping your elbows close to your body.
- At the bottom of the lunge, rotate your torso to the right, as if you were bowling a ball.
- Reverse the motion, stepping back with your right foot and returning to the starting position while lowering the dumbbells back down.
- Repeat the lunge and curl motion, this time rotating your torso to the left.
- Continue alternating sides for the desired number of repetitions.
Dumbbell Bicep Curl Lunge With Bowling Motion Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Add reps on the smaller bell before you size up.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Start each set with the weaker arm and match it.
Common Dumbbell Bicep Curl Lunge With Bowling Motion Mistakes
Letting the bells drift off the working path
Keep both dumbbells travelling the same line on every rep.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
Easier and Harder Than Dumbbell Bicep Curl Lunge With Bowling Motion
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Dumbbell Bicep Curl Lunge With Bowling Motion — Frequently Asked Questions
How do you do the Dumbbell Bicep Curl Lunge With Bowling Motion?
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward. Take a step forward with your right foot, bending your right knee and lowering your body into a lunge position. As you lunge forward, curl the dumbbells up towards your shoulders, keeping your elbows close to your body. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Bicep Curl Lunge With Bowling Motion work?
The Dumbbell Bicep Curl Lunge With Bowling Motion primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Bicep Curl Lunge With Bowling Motion should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Bicep Curl Lunge With Bowling Motion good for beginners?
Not usually. The Dumbbell Bicep Curl Lunge With Bowling Motion is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell Bicep Curl Lunge With Bowling Motion?
Try the Lever Hammer Grip Preacher Curl, Barbell Biceps Curl (with Arm Blaster) or the Ez Barbell Reverse Grip Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
