Dumbbell Lunge With Bicep Curl
Dumbbell Lunge With Bicep Curl pairs independent dumbbell loading with muscle you built on purpose — a step up once the basics feel easy.
How to do Dumbbell Lunge With Bicep Curl
- 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, 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.
- As you lunge forward, simultaneously curl the dumbbells towards your shoulders, keeping your elbows close to your body.
- 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.
- Repeat the lunge and bicep curl on the opposite side, stepping forward with your left foot.
- Continue alternating sides for the desired number of repetitions.
Dumbbell Lunge With Bicep Curl Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Size up only when both sides finish equally strong.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Start each set with the weaker arm and match it.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Add reps on the smaller bell before you size up.
Common Dumbbell Lunge With Bicep Curl Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Dumbbell Lunge With Bicep Curl
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Dumbbell Lunge With Bicep Curl — Frequently Asked Questions
How do you do the Dumbbell Lunge With Bicep Curl?
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, 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. As you lunge forward, simultaneously curl the dumbbells 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 Lunge With Bicep Curl work?
The Dumbbell Lunge With Bicep Curl primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Lunge With Bicep Curl should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Lunge With Bicep Curl good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Dumbbell Lunge With Bicep Curl?
Try the Barbell Alternate Biceps Curl, Ez Barbell Curl or the Cable Preacher Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
