Lunging / Lunge with Bicep Hammer Curls
- Stand tall while holding a pair of dumbbells at your sides with an overhand grip. Your feet should be at shoulder-width. Tighten your core and carefully step forward with your left leg.
- Bend the left knee forward while dropping the right knee towards the ground. Once your left thigh is parallel with the ground, pause and contract the hamstrings.
- Keep your upper arms at your sides as you curl the dumbbell up and towards your shoulder, and rotate them into a hammer position. Slowly lower the dumbbells then kick off the floor with your left foot to return to the starting position. Repeat on the right side. Continue alternating.
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Related exercises to discover
Lunging / lunge with bicep hammer curls is a gym exercise that targets glutes & hip flexors and hamstrings and quadriceps and also works abs and calves and lower back. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Foam roller hamstring stretch, your exercise (placeholder) and forward leg hip swings. Browse our free illustrated exercise directory for more exercises.
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Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
