How to do a Forward Lunge with Bicep Curl

By: Chris Freytag, CPT

The Forward Lunge with Bicep Curl is primarily a strengthening exercise that targets muscles all over the body: biceps, upper legs, glutes, hamstrings, hips and forearms. It also improves balance and coordination because of the lunge.


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    How To Do A Forward Lunge with Bicep Curl

    Follow these steps to master the forward lunge with bicep curl exercise:

    • Stand tall with your feet hip distance apart. Take a large step forward with one foot and lower your body toward the floor.  Both legs should be bent at a 90-degree angle at the bottom of the lunge.
    • Bring weights in towards shoulders to complete bicep curl then push off front foot and return to start.
    • Repeat on the other side.

    Targets: quads, hamstrings, glutes, biceps

    Chris Freytag demonstrates a Forward Lunge with Bicep Curl

    The Forward Lunge with Bicep Curl is a great exercise for beginners on up. You can really tailor this exercise to fit your individual needs based on how deep you lunge and how heavy your dumbbells are.

    We recommend choosing a weight that suits your individual strength, heavy enough to give you a challenge but not enough that you have to sacrifice your form! Always start low and work your way up until you feel the burn.

    What’s great about incorporating more total body exercises into your workout routine is that they have a very functional benefit.

    You might not realize it, but you make these movements in your every day life! Improving strength, balance and coordination will help you sit up straighter, walk taller and prevent possible injury!

    Before you get started, refresh your memory on how to do a proper lunge and bicep curl.

    Quick Tips on Proper Form

    • Refrain from dropping your leg and knee to the ground.
    • Keep your back straight, shoulders back and down and abs engaged.

    Looking for a way to make this exercise more interesting? Check out our Cross Behind Lunge with Bicep Curl exercise.

    (This will help us personalize your experience so that you can get the best advice possible from us!)
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