Dumbbell Alternating Reverse Lunge with Biceps Curl
- Level
- Intermediate
- Equipment
- Dumbbell
- Movement
- Lunge · Standing
- Tracks
- Weight & Reps
Works
Quadriceps Glutes Biceps Hamstrings Abdominals Calves Forearms
How to do it
- Stand tall with your feet hip-width apart, holding a dumbbell in each hand at your sides with palms facing forward.
- Brace your core and set your shoulders down and back.
- Step one foot back about two to three feet, landing on the ball of the foot.
- Lower until your back knee hovers just above the floor and your front shin is roughly vertical.
- Keep your upper arms still and curl both dumbbells toward your shoulders, then lower them under control to full extension.
- Drive through your front heel to step back to standing.
- Repeat with the other leg.
Common mistakes
- Swinging the dumbbells with the hips or torso.
- Letting the front knee cave inward.
- Slamming the back knee into the floor.
- Leaning forward excessively over the front leg.
Safety
Choose a weight limited by the curl, not the lunge, so your balance stays steady.
Clear the space behind you before stepping back.
Use a shorter lunge or skip the curl if your balance is unsteady.
Tips
- Keep your torso upright and ribs down throughout.
- Keep your elbows pinned at your sides during the curl.
- Push the floor away with your front foot to stand.
- Finish the curl before you start to rise.
Details
- Base movement
- Lunge
- Combined with
- Curl
- Load position
- At the sides
- Arms
- Both
- Legs
- Alternating
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Standing
- Stance
- Shoulder-width
- Direction
- Backward (reverse)
