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Dumbbell Lunge With Bicep Curl

The dumbbell lunge with bicep curl is a dynamic, full-body exercise providing targeted strengthening of the upper and lower body.

It focuses on multiple muscle groups, including the quads, glutes, hamstrings, and biceps, allowing full-body strengthening in less time.

It’s the perfect addition to HIIT workouts and a must-have for all full-body routines. In this article, we’ll guide you through the proper form and tips to help you maximize results. You’ll also learn more about all the benefits this beginner-friendly exercise has to offer.

How To Do

  1. Stand tall with your feet hip-width apart. Hold a dumbbell in each hand, arms fully extended, and palms facing each other.
  2. Take a large step forward with one foot and lower your body into a lunge as you inhale. Stop once both knees are at about 90-degree angles.
  3. As you lower into the lunge, perform a bicep curl. Do this by bending your elbows as you supinate (turn upwards) your palms to lift the dumbbells toward your shoulders.
  4. Exhale as you push through your front foot to lift the leg and return it back to the starting position. As you do this, slowly lower the dumbbells back to the starting position.
  5. Repeat as necessary before switching legs.

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Tips From Expert

  • As a general rule of thumb, your torso should remain upright during the movement. However, leaning forward slightly during the lunge will help you target your gluteus muscles more.
  • During the lunge, ensure that the knee of your front leg doesn’t stray past your toes. You want to end with your knee aligned directly above your ankle.
  • Maintain a tight core throughout the movement. This will aid in balance while also supporting a straight spine.
  • Begin with dumbbells lighter than what you would usually use during a bicep curl. Focus on perfecting your form before upgrading to heavier weights.

Optimal Sets and Reps

Depending on your unique fitness goals, you will want to use the evidence-based recommendations best suited for your training style. Below, we’ll outline some guidelines to help you get started.

Training TypeSetsReps
Strength Training3–53–6
Hypertrophy3–48–12
Endurance Training2–315+
Power Training3–53–5 (Explosive)
Optimal Sets & Reps of Dumbbell Lunge With Bicep Curl

How to Put in Your Workout Split

The dumbbell lunge with a bicep curl is a multi-movement exercise that simultaneously targets the upper and lower body muscles. Because of this, it’s not the best option for workout splits that focus on individual muscle groups. If you want more bicep-focused training, check out these bicep workouts with dumbbells.

Instead, you want to incorporate the dumbbell lunge with bicep curl into functional, high-intensity workouts, as listed below:

  • Full Body Workout — Since the dumbbell lunge with bicep curl targets major upper and lower body muscle groups, it’s best suited for full-body workouts. Combine it with tricep, back, and shoulder exercises for a well-rounded workout that’s as effective as a body part split. workouts with dumbbells.

  • HIIT Workout — This involves bouts of high-intensity activity followed by 30–60 seconds of rest. When compared with steady-state exercise, it’s proven to be a more effective calorie burner. Follow the dumbbell lunge with bicep curl with burpees, mountain climbers, and jump squats to target all major muscle groups.

For HIIT workouts, you may choose to perform the dumbbell lunge with bicep curl as a bodyweight exercise. This will help you keep going for longer periods.

However, there are also specific loading recommendations for each training style. Your one-repetition max, or 1RM, refers to the maximum weight you can lift for a single rep with good form. Follow these guidelines to choose your lifting weight.

  • Strength Training — 80%–100% of your 1RM.
  • Hypertrophy Training — 60%–80% of your 1RM.
  • Endurance Training — 40–60% of your 1RM.
  • Power Training — 80%–100% of your 1RM.

Primary Muscle Groups

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Biceps Long Head

Most outside part of your bicep.The front of your upper arm.

Biceps Short Head

Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.

Quadriceps

The quadriceps are a group of four muscles on the front of the thigh. They are commonly referred to as the quads.

Of these muscles, the vastus lateralis had the highest activation rate. Studies showed activation to be approximately 78% during the front lunge, followed closely by the vastus medialis at 72%. Activation rate measures how hard the muscle is working, indicating that the front lunge is effective at targeting the quads.

They contract concentrically, meaning the muscle fibers shorten, to help you return to standing after the lunge. When lowering yourself down, the quadricep muscles lengthen to ensure a slow and steady descent.

Biceps Long Head

The long head of the biceps is one of the two muscles making up the biceps brachii muscle group. It is the larger of the two heads and originates from a higher point on the shoulder blade.

When performing the dumbbell bicep curl, the entire biceps brachii muscle group has an activation rate of approximately 60%. This makes the dumbbell variation of a bicep curl an effective option for enhancing muscle strength.

However, incorporating compound bicep exercises will help you maximize your potential upper-body gains.

Biceps Short Head

The second head in the biceps brachii muscle group is the short head. Despite being the smaller of the two biceps muscles, the short head is more heavily targeted during dumbbell bicep curls.

This is because, during the bicep curl, the elbows are kept close to the body. This reduces the engagement of the shoulder, meaning the long head (which crosses the shoulder joint) is less active.

The short head of the biceps, which focuses on elbow flexion without shoulder involvement, takes on more of the load.

Secondary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Hamstrings

Muscles located at the back of your upper leg, below your glutes and above your calves. Consists of three muscles.

Brachialis

Muscle which starts at the middle of your upper arm and connects just below the elbow.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Brachioradialis

Muscle located between outside portion of your forearm from the elbow to the wrist.

Gluteus

The gluteus muscles, which include the maximus, medius, and minimus, play a crucial role in the dumbbell lunge with bicep curl. The gluteus maximus muscle is especially targeted, which is the largest of the gluteus muscles.

Due to its size and positioning, the gluteus maximus muscle is most involved in hip extension. It activates during the push-up phase of the lunge to propel the body back to standing.

Additionally, the gluteus medius and minimus act as stabilizers, ensuring proper form to prevent unwanted hip rotation during the movement. For example, when the right leg lunges forward, the left glute muscles stabilize the pelvis and maintain balance.

Hamstrings

Directly opposite the quadriceps, on the back of the thigh, are the hamstrings.

During the dumbbell lunge with bicep curl, the hamstrings are activated primarily during the hip extension phase. This happens as you push up from the lunge. However, they also work to stabilize and support the knee joint throughout the entire movement.

There’s no data on the exact activation rate of the hamstrings during lunges. However, studies do point to lunges being an effective hamstring strengthener.

Brachialis

The brachialis is a muscle located below the biceps brachii on the front of the upper arm. During the dumbbell lunge with bicep curl, it is heavily engaged in the curling phase of the movement.

As you lift the dumbbells toward your shoulders, the brachialis works alongside the biceps to flex the elbow. Therefore, it plays a crucial role in powering the arm flexion needed for the bicep curl component of the exercise.

Brachioradialis

Also located on the front part of the arm is the brachioradialis. Unlike the other anterior (front) arm muscles, the bulk of the brachioradialis sits on the forearm.

This muscle is active during the concentric (lifting) phase of the movement, with an activation rate of approximately 60%.

Wrist Flexors

The wrist flexors consist of several muscles located on the inner side of the forearm. These muscles are responsible for flexing the wrist, helping you to draw your palm toward your forearm.

During the dumbbell lunge with bicep curl, the wrist flexors contract to stabilize the wrist and support a firm grip on the dumbbells. Although they are often overlooked, performing weighted bicep curls wouldn’t be possible without the help of the wrist flexors.

Equipment

Dumbbells

Dumbbells

You can use these for a wide range of unilateral and bilateral exercises. Avoid using momentum to lift. Ensure a secure grip to prevent drops.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Squat To Overhead Press

Dumbbell Hammer Curl

Dumbbell Lunge

Dumbbell Goblet Squat

Dumbbell Bicep Curl

Dumbbell Split Squat

Dumbbell Walking Lunge

Dumbbell Bulgarian Split Squat

Dumbbell Preacher Curl

Dumbbell Cross-Body Hammer Curl

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Hack Squat

Barbell Squat

Bodyweight Squat

Bodyweight Bulgarian Split Squat

High Knees

Standing Quadricep Stretch

Burpees

Jumping Jacks

Side Lunge

Jump Squat

Who Should Do?

People With Limited Time

Because this exercise combines lunges with bicep curls, it allows you to target the upper and lower body muscles simultaneously. This allows for a more effective, full-body workout in less time than if you performed these exercises separately.

Furthermore, full-body workout routines are shown to be as effective as split workouts in building muscle for beginner lifters.

Functional Fitness Trainers

Improving functional fitness is debatably the most important aspect of any fitness routine. Since it allows you to maintain motor function, it can significantly improve the quality of life as you age. 

People wanting to improve their functional fitness can do so using the dumbbell lunge with bicep curl. This is because it mimics the everyday movements that functional training aims to improve and maintain.

Who Should Not Do?

Individuals With Knee Pain

Lunges are generally not a recommended exercise for individuals suffering from knee pain. 

They are known for putting unwanted strain on the patellofemoral joint, where your kneecap and thigh bone meet. This is a vulnerable part of the body, and also one of the biggest contributors to knee pain.

Research suggests that reverse lunges are a better option for people with knee pain. However, to prevent potential further injury, it’s best to work on rehabilitating your knee alongside a trained professional.

Advanced Lifters Seeking Maximum Hypertrophy

Although the dumbbell lunge with bicep curl helps you target the lower body, it’s not the best exercise for hypertrophy. 

Progressive overload is one of the key contributors to muscle hypertrophy. It involves increasing your weights over time to challenge the muscles, which is severely limited in exercises like this.

This is because you have to be able to curl the dumbbell you use for the exercise. This restricts the loading potential of the lunge portion of this exercise. Subsequently, it can hinder leg-strengthening efforts.

Instead, advanced lifters and individuals focused on hypertrophy should lift heavier weights using a dumbbell leg workout for maximal growth.

Benefits Of The Exercise

Builds Strength

The dumbbell lunge with bicep curl builds strength simultaneously in the upper and lower body muscles. It does this by effectively targeting the quadriceps, glutes, hamstrings, and biceps in a single movement.

Additionally, the two sides of the body operating independantly during the dumbbell lunge with bicep curl also enhance unilateral strength. This can help to correct muscular imbalances, ensuring balanced strength between the two halves of the body.

Improves Posture

Although they are not highly active during the dumbbell lunge with bicep curl, the movement does incorporate key postural muscles. For example, it engages the core muscles by requiring an upright torso throughout the movement.. 

The long head of the biceps, which crosses the shoulder joint, is also a passive shoulder stabilizer. Increasing shoulder stability has been shown to improve posture by supporting other key muscles involved in upper-body posture.

Enhances Core And Hip Stability

The dumbbell lunge with bicep curl enhances core stability by engaging the rectus abdominis, obliques, and erector spinae. They contract isometrically (without changing their length) during the lunge phase to maintain a neutral spine.

The unilateral nature of the lunge also activates the hip stabilizers, like the gluteus medius, to keep the pelvis aligned. This combination strengthens both the core and hips, promoting better overall stability, balance, and control during dynamic movements.

Frequently Asked Questions

What muscles do the lunge with bicep curl work?

The lunge with bicep curl works the quads, glutes, and hamstrings in the lower body during the lunge. It also engages the biceps and forearms during the curl while activating the core muscles to maintain balance and stability.

Are lunges with bicep curls effective?

Yes, lunges with bicep curls are an effective compound exercise that effectively target multiple upper and lower body muscle groups. By working multiple muscle groups in a single movement, the lunge with bicep curl also enhances workout efficiency.

What are the cons of the lunge with bicep curl?

A major con of the lunge with bicep curl is its limitations regarding loading maximums. The combination of lower and upper body movement prevents loading as heavy as an individual may be able to lunge.

How often should I do the lunge with bicep curl?

You can practice the lunge with bicep curl two to three times a week for an effective full-body workout. Just ensure you give yourself at least one day in between workouts for adequate muscle recovery.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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