Dumbbell Lunge with Bicep Curl

Target muscle

Biceps

Also works

Quadriceps, hamstrings

Equipment

Dumbbell

Body part

Upper arms

How to do the dumbbell lunge with bicep curl

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, 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. As you lunge forward, simultaneously curl the dumbbells towards your shoulders, keeping your elbows close to your body.
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. Repeat the lunge and bicep curl on the opposite side, stepping forward with your left foot.
6. 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 quadriceps and hamstrings work as secondary muscles. See all biceps exercises or every dumbbell exercise.