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gif_boxDumbbell Bicep Curl Lunge With Bowling Motion
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
DumbbellCategory
strength
Mechanic
compound
Cal/min
6.1
Force
pull
Dumbbell Bicep Curl Lunge With Bowling Motion is a intermediate multi-joint compound pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms and Shoulders.
list_alt Step-by-Step Instructions
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.
Take a step forward with your right foot, bending your right knee and lowering your body into a lunge position.
As you lunge forward, curl the dumbbells up towards your shoulders, keeping your elbows close to your body.
At the bottom of the lunge, rotate your torso to the right, as if you were bowling a ball.
Reverse the motion, stepping back with your right foot and returning to the starting position while lowering the dumbbells back down.
Repeat the lunge and curl motion, this time rotating your torso to the left.
Continue alternating sides for the desired number of repetitions.
warning Common Mistakes
Losing tension in the core or lower back partway through the movement — because Dumbbell Bicep Curl Lunge With Bowling Motion loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.
Rounding the upper back or shrugging the shoulders up toward the ears at the start of the pull instead of initiating with the target muscle.
Letting the two arms/sides move independently with different ranges of motion or tempo, which hides side-to-side strength imbalances instead of fixing them.
Progressing the load or reps too quickly before technique is consistent across every rep of every set.
person Who Should Do This Exercise
Dumbbell Bicep Curl Lunge With Bowling Motion is classified as a Intermediate strength exercise, so lifters with some training experience who already have basic technique and stability in place — beginners can work up to it, but should master fundamental Upper Arms movements first. It fits well in programs focused on strength training and pairs naturally with other Upper Arms movements in a balanced routine.
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