# Dumbbell Lunge to Curl

URL: https://heatsy.app/ex/dumbbell-lunge-curl

Also known as: Forward Lunge Curl, Lunge and Curl, Dumbbell Forward Lunge Curl, DB Lunge to Curl, DB Lunge 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](https://heatsy.app/ex/dumbbell-squat-to-curl)
- [Dumbbell Step-Up to Balance Curl](https://heatsy.app/ex/dumbbell-step-up-balance-curl)
- [Walking Lunge](https://heatsy.app/ex/walking-lunge)