Fitwill stands in solidarity with Ukraine

Dumbbell Decline Bench Lunge

Dumbbell Decline Bench Lunge

The Dumbbell Decline Bench Lunge is a versatile lower body exercise that targets multiple muscle groups, including the quads, hamstrings, glutes, and calves. As the name suggests, this exercise involves using dumbbells and a decline bench to increase the intensity and challenge of a regular lunge. By incorporating a decline bench into this variation of lunges, you are placing greater emphasis on the muscles in your lower body. The decline angle increases the activation of your quads while also engaging your hamstrings and glutes to a greater extent compared to traditional lunges. The addition of dumbbells enhances the overall difficulty and helps to promote muscle growth and strength. Holding the dumbbells at your sides or by your shoulders will engage your upper body muscles, such as the biceps and shoulders, providing an additional workout benefit. Just like any other exercise, proper form and technique are crucial to prevent injuries and maximize the effectiveness of the exercise. It is important to maintain a straight back, keep your chest lifted, and perform controlled movements throughout the exercise. If you are new to this exercise or have any pre-existing lower body injuries, it is advisable to start with lighter weights and gradually progress as you become more comfortable and confident. Remember to consult with a fitness professional before attempting this exercise if you have any concerns or specific limitations. Incorporating the Dumbbell Decline Bench Lunge into your fitness routine can help improve lower body strength, balance, and stability, making it a valuable addition to your workout repertoire.


  • Start by setting up a decline bench at an incline of around 30 to 45 degrees.
  • Stand facing away from the bench with a dumbbell in each hand, feet shoulder-width apart.
  • Place your left foot on the bench behind you, keeping your weight in your right foot.
  • Bend your right leg and lower your body down into a lunge position, keeping your upper body upright.
  • Push through your right heel to stand back up, bringing your left foot back to the starting position.
  • Repeat the movement for the desired number of repetitions, then switch sides and repeat with your right foot on the bench.

Tips & Tricks

  • Start with a lighter weight to ensure proper form and technique.
  • Maintain a stable core throughout the movement by engaging your abs and glutes.
  • Focus on a slow and controlled descent into the lunge position.
  • Keep your front knee aligned with your toes to prevent unnecessary stress on the joint.
  • Avoid leaning too far forward or backward when lunging to maintain balance.
  • Pause briefly at the bottom of the lunge to engage your muscles even further.
  • Exhale as you push back up to the starting position.
  • Alternate legs with each repetition to work both sides evenly.
  • Increase the weight gradually as you become more comfortable and confident with the exercise.
  • Always warm up before attempting heavy sets to prevent injury.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot