Dumbbell Lateral Lunge Curl

Body region

• Legs
• Glutes
• Arms

Muscles

Main

• Gluteus Maximus
• Vastus Lateralis
• Vastus Medialis
• Biceps

Helps

• Adductor Magnus
• Biceps Femoris
• Brachialis
• Brachioradialis

Holds

• Rectus Abdominis
• Gluteus Medius

Equipment

• Dumbbells

Technique

1. Stand holding a dumbbell in each hand with palms forward.
2. Step wide to the side and sit into the lunge.
3. As you push back to the start, curl the dumbbells to the shoulders.
4. Lower the weights and alternate sides.

Cues

• Keep the elbows close to the body during the curl.
• Do the curl on the return, not while lowering.

Common mistakes

• Swinging the weights.
• Rounding the back in the lunge.

Alternatives

• Dumbbell Lateral Lunge
• Dumbbell Lunge to Curl