How to Perform Lunge Curls with Dumbbells

Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles.

Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body with your palms facing away from you.

Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your body to the ground. Your front knee should be directly over your ankle and your back knee should only be a few inches above the ground and you should be on your toes on the back foot. Hold this position.

Bend both elbows to curl both dumbbells up to your shoulders. Extend your arms with your palms remaining up back to the starting position. Continue to hold the lunge position while you complete your set of curls.

Push off with your front foot to return to the starting position.

Perform your next set of Lunge Curls with the other foot in front.



1.     Always make sure your front knee is directly over your ankle.

2.     Keep your back as straight as possible.