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Dumbbell Forward Lunge with Curl
A compound exercise combining a forward lunge with bicep curls using dumbbells, targeting quads, glutes, hamstrings, and biceps to build lower body strength, arm hypertrophy, and coordination; ideal for full-body conditioning.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Biceps
Secondary Muscles
Hamstrings, Abs, Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Biceps
9/10Long Head, Short Head
Glutes
7/10Glute Max, Glute Medius
Hamstrings
5/10Biceps Femoris, Semitendinosus
Abs
4/10Rectus Abdominis
Calves
3/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides with palms facing forward. Keep your core engaged and chest up.
- Step forward with one foot, landing heel first.
- Lower your hips until both knees are at 90 degrees, front knee over ankle.
- Simultaneously curl dumbbells toward shoulders, elbows tucked.
- Push through front heel to return to start, lowering dumbbells.
- Alternate legs for reps.
Coaching Tips
Form Cues
- Knees track over toes
- Core tight throughout
- Elbows close to body
- Drive through heel
- Controlled descent
Breathing
Inhale as you descend into the lunge and curl; exhale as you push back and lower the weights.
Tempo
3-1-2
Range of Motion
Lower until front thigh is parallel to ground and back knee hovers 2 inches above floor; curl until dumbbells reach shoulders without flaring elbows.
Safety
Safety Notes
- Avoid if acute knee pain or poor balance
- Start with bodyweight if beginner
- Ensure stable surface
- Use lighter weights for form mastery
- Stop if joint discomfort arises
Spotting
Spotter not typically needed; assist with balance if required, or use wall for support.
Common Mistakes
- Front knee past toes
- Rounding back
- Swinging weights
- Uneven steps
- Incomplete curl range
When to Avoid
- Acute knee injuries
- Hip instability
- Balance disorders
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
Build Up First
- Master basic forward lunge
- Proper bicep curl form
Also known as
DB Lunge Curl, Forward Lunge Bicep Curl, Lunge and Curl
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