One Move Wonder: The Lunging Bicep Curl

Every now and then, an exercise will come across my path that astounds me! Maybe I just haven’t seen it done or it’s a new move, but whatever the reason, I haven’t been doing it and after learning about this one, I realize I definitely should be!

The Lunging Bicep Curl falls under the category of awe-inspiring in its ability to target multiple muscle groups and work them hard as a hybrid-style exercise. It requires only minimal equipment, a set of dumbbells you are comfortable curling. This makes your workout more effective in terms of time usage while shedding off unwanted fat with a versatile approach to hitting upper and lower body muscles.

  • Primary Muscles Worked: Glutes, Quads, Hamstrings, & BicepsLunging-Bicep-Curl
  • Secondary Muscles Worked: Forearms, Calves and Core

Working a major muscle group, like your legs, in conjunction with the core and arms is a great way to boost your calorific burn while toning up lean muscle. That means this move makes you stronger while melting away fat.

Show does it work?

It’s simply the addition of a dumbbell bicep curl to a lunge. Standing upright with a dumbbell in each hand, lunge forward with one leg while curling the dumbbells up to your chest. As you step back to the upright stance, slowly release the dumbbells back down to the starting position. And that’s 1!

Now, I suggest you go for anywhere between 3-5 sets doing at least 8 reps on each side. Don’t try to be a hero and curl huge weight! Start smart and safe until you are comfortable with the move. Remember,it’s not about how you start your set, but making sure you finish it strong and with the great form you had at the beginning.

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