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Dumbbell Reverse Lunge with Curl
Dumbbell reverse lunge combined with bicep curl targets quads, glutes, hamstrings, and biceps to build functional strength, hypertrophy, and balance; ideal for total-body conditioning.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Biceps
Secondary Muscles
Abs, Obliques, Calves, Forearms
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
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Biceps
8/10Long Head, Short Head
Glutes
7/10Glute Max
Hamstrings
6/10Biceps Femoris
Abs
4/10Rectus Abdominis
Obliques
4/10External Obliques
Calves
3/10Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand tall with feet hip-width apart, holding a dumbbell in each hand at your sides with palms facing forward. Engage your core and keep chest up.
- Step back with one foot, lowering until front thigh is parallel to ground and back knee hovers above floor.
- Simultaneously curl dumbbells toward shoulders, keeping elbows tucked.
- Push through front heel to return to start.
- Lower dumbbells with control as you stand.
- Alternate legs for next rep.
Coaching Tips
Form Cues
- Keep torso upright.
- Elbows tight to sides.
- Drive through front heel.
- Control the descent.
Breathing
Inhale as you lunge and curl down; exhale as you push up and extend arms.
Tempo
2-1-2
Range of Motion
Lower until front thigh parallels floor with 90-degree knee angles; curl until dumbbells reach shoulders without swinging.
Safety
Safety Notes
- Avoid if acute knee or balance issues.
- Keep front knee over toes.
- Use lighter weights if new to combo.
- Stop if pain in joints.
Spotting
Not typically needed; use mirror for form check or partner for balance support.
Common Mistakes
- Knee caving inward.
- Swinging weights during curl.
- Leaning forward excessively.
- Rushing the movement.
When to Avoid
- Acute knee pain
- Balance disorders
- Shoulder instability
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
Build Up First
- Master basic reverse lunge
- Proficient bicep curl form
- Core stability basics
Also known as
Reverse Lunge with Bicep Curl, DB Reverse Lunge Curl, Alternating Reverse Lunge Curl
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