The Dumbbell Lunge With Bicep Curl exercise combines two effective movements to work the lower body and arms simultaneously. This exercise targets multiple muscle groups including the quadriceps, glutes, hamstrings, and biceps.
How to perform
Step by step instructions for the Dumbbell Lunge With Bicep Curl exercise:1. Begin by holding a dumbbell in each hand, with your arms fully extended at your sides.
2. Take a large step forward with your right foot, ensuring that your knee is at a 90-degree angle and your left knee is just above the ground.
3. As you lower into the lunge position, simultaneously perform a bicep curl by bending your elbows and bringing the dumbbells up towards your shoulders.
4. Hold the lunge position at the bottom for a brief pause, making sure your front knee does not extend past your toes.
5. Push off your right foot to return to the starting position, straightening your arms and lowering the dumbbells back down.
6. Repeat the movement on the opposite leg, stepping forward with your left foot and performing a bicep curl while in the lunge position.
7. Continue alternating between left and right legs for the desired number of repetitions.
8. To increase the intensity of the exercise, you can increase the weight of the dumbbells or add more reps and sets.
Remember to maintain proper form throughout the exercise, keeping your back straight, core engaged, and knees aligned with your ankles. This exercise is a great way to challenge your lower body strength and arm muscles in one efficient movement.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.