Lunge with Bicep Curl (Dumbbell)

A compound exercise combining a forward lunge with a bicep curl to simultaneously work lower and upper body muscles.

Instructions

1. Stand upright with feet together, holding dumbbells at your sides with a supinated grip (palms facing forward).
2. Step forward with your right leg about 2-3 feet and lower your body into a lunge position until your front thigh is parallel to the floor.
3. As you descend into the lunge, simultaneously curl the dumbbells toward your shoulders using a bicep curl motion.
4. At the bottom position, your front leg should be at approximately 90 degrees and the dumbbells should be at shoulder height.
5. Push through your front heel to return to the starting position while simultaneously lowering the dumbbells back to your sides.
6. Step forward with your left leg and repeat the movement.
7. Continue alternating legs for the target number of repetitions.

Tips

• Perform the lunge and curl simultaneously in one smooth motion rather than as separate movements.
• Focus on controlled movements to maintain balance while performing two exercises at once.
• Keep your torso upright during the lunge portion of the movement.
• This exercise challenges both upper and lower body while improving coordination.
• Breathe in as you step down and curl, exhale as you return to standing.