Dumbbell Bicep Curl Lunge with Bowling Motion

Target muscle

Biceps

Also works

Forearms, shoulders

Equipment

Dumbbell

Body part

Upper arms

How to do the dumbbell bicep curl lunge with bowling motion

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.
2. Take a step forward with your right foot, bending your right knee and lowering your body into a lunge position.
3. As you lunge forward, curl the dumbbells up towards your shoulders, keeping your elbows close to your body.
4. At the bottom of the lunge, rotate your torso to the right, as if you were bowling a ball.
5. Reverse the motion, stepping back with your right foot and returning to the starting position while lowering the dumbbells back down.
6. Repeat the lunge and curl motion, this time rotating your torso to the left.
7. Continue alternating sides for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the biceps. The forearms and shoulders work as secondary muscles. See all biceps exercises or every dumbbell exercise.