Lunge with Biceps Curl

Back To All Upper Body Exercises

Starting Position
Stand with your feet about 6 inches apart from each other, toes pointed forward. Grasp one dumbbell in each hand, arms hanging at your sides with palms facing outward. Tuck your elbows into the sides of your torso for support.

Action
EXHALE: Step forward with one leg and lower your body to 90 degrees at both knees as you curl the dumbbells to your shoulders. Step out far enough (about 2-3 feet) to allow your back knee to drop straight down. Keep your weight on your heels and don’t allow your front knee to cross the plane of your toes.

INHALE: Use your legs to push up and back to the starting position as you lower the weights back down to your sides.

Repeat 10-15 repetitions with the same leg, and switch sides for the following set.

Special Instructions
Keep your back upright and abs pulled in. The further you step, the more you work the glutes (buttocks) and hamstrings. The closer you step, the more you work the quadriceps muscles on the top of your thighs.

Muscles worked: Biceps, Quads, Glutes