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Exercise 1651 · REF 1VpF8db

Dumbbell Bicep Curl Lunge With Bowling Motion exercise animation

Dumbbell Bicep Curl Lunge With Bowling Motion

Category
Upper Arms
Equipment
Dumbbell
Target
Biceps

This one turns a curl into a combination movement — a forward lunge paired with a sweeping, bowling-style arm motion — so it's really a coordination and conditioning drill wearing a biceps exercise's name. The arm isolation takes a back seat to the total-body demand of balancing the lunge while the arm swings through its arc. It fits better in a circuit or warm-up than as a serious biceps-building exercise.

How to Do the Dumbbell Bicep Curl Lunge With Bowling Motion

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.
  2. Take a step forward with your right foot, bending your right knee and lowering your body into a lunge position.
  3. As you lunge forward, curl the dumbbells up towards your shoulders, keeping your elbows close to your body.
  4. At the bottom of the lunge, rotate your torso to the right, as if you were bowling a ball.
  5. Reverse the motion, stepping back with your right foot and returning to the starting position while lowering the dumbbells back down.
  6. Repeat the lunge and curl motion, this time rotating your torso to the left.
  7. Continue alternating sides for the desired number of repetitions.

Muscles Worked

The Dumbbell Bicep Curl Lunge With Bowling Motion primarily targets the Biceps, with Forearms as the primary synergist muscle group, along with the Shoulders.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable Close Grip Curl Cable · Biceps

FAQ

What muscles does the Dumbbell Bicep Curl Lunge With Bowling Motion work?
The Dumbbell Bicep Curl Lunge With Bowling Motion primarily targets the biceps, with the forearms and shoulders assisting.
What equipment do I need for the Dumbbell Bicep Curl Lunge With Bowling Motion?
The Dumbbell Bicep Curl Lunge With Bowling Motion is done with a dumbbell.
What's a good alternative to the Dumbbell Bicep Curl Lunge With Bowling Motion?
If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.