Legs / Intermediate / Compound (multi-joint)

Lateral Lunge with Biceps Curl

A side lunge combined with a dumbbell curl, training the legs, adductors and biceps together.

At a glance

Primary

Quads, Glutes, Adductors

Secondary

Biceps, Hamstrings, Hip abductors (glute med), Forearms & grip

Equipment

Dumbbells

Movement pattern

Single-leg / lunge, Elbow flexion (curl)

Level

Intermediate

Type

Legs, Compound (multi-joint), One side at a time, Balance / unstable

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

1. Stand with feet together holding a dumbbell in each hand, arms extended, palms forward.
2. Take a wide step to the side and sit your hips back into that leg, keeping the other leg straight.
3. As you lunge, curl the dumbbells up to your shoulders.
4. Push off the bent leg to return to standing while lowering the dumbbells.
5. Alternate sides.

Tips

• Keep the working knee tracking over the toes.
• Keep the chest up and the trailing foot flat.

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