Dumbbell Lunge to Curl

Body region

• Arms
• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Vastus Lateralis
• Biceps
• Brachialis

Helps

• Rectus Femoris
• Vastus Medialis
• Adductor Magnus
• Brachioradialis

Holds

• Erector Spinae
• Rectus Abdominis
• Gluteus Medius

Equipment

• Dumbbells

Technique

1. Stand tall with a dumbbell in each hand, palms forward.
2. Step forward into a lunge, lowering until the back knee nearly touches the floor.
3. Hold the bottom position and curl the dumbbells to the shoulders, then lower them.
4. Drive through the front heel to return to standing and switch legs.

Cues

• Keep the torso upright during the curl.
• Front knee tracks over the middle of the foot.

Common mistakes

• Swinging the weights up with the legs.
• Letting the back sag or lean forward.

Alternatives

• Dumbbell Squat to Curl
• Dumbbell Step-Up to Balance Curl
• Walking Lunge