Dumbbell Lunge with Biceps Curl
Both dumbbells curl while holding lunge depth
- Level
- Intermediate
- Equipment
- Dumbbell
- Movement
- Lunge · Standing
- Tracks
- Weight & Reps
Works
Quadriceps Biceps Glutes Hamstrings Abdominals Calves Forearms
How to do it
- Hold a dumbbell in each hand with arms fully extended at your sides.
- Step forward with one leg and lower your hips until both knees bend to 90 degrees.
- Hold the lunge position steady while curling both dumbbells toward your shoulders.
- Lower the weights back down with control while maintaining the lunge depth.
- Push through the front heel to return to the starting standing position.
- Repeat the sequence on the opposite leg.
Common mistakes
- Letting the front knee cave inward during the descent.
- Swinging the torso forward to generate momentum for the curl.
- Allowing the back knee to slam into the floor.
- Rising onto the toes of the front foot instead of staying flat.
Safety
Ensure the front knee does not extend past the toes excessively to avoid joint shear.
Maintain a neutral spine to prevent lower back strain while holding the weights.
Tips
- Keep your front knee aligned directly over your second toe.
- Brace your core tightly to prevent leaning forward during the curl.
- Drive through the entire foot of the front leg to stand up.
- Keep your elbows tucked close to your ribs during the curl.
Details
- Base movement
- Lunge
- Combined with
- Biceps curl
- Load position
- At the sides
- Arms
- Both
- Legs
- Alternating
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Standing
- Direction
- Forward
