Fitwill stands in solidarity with Ukraine

Dumbbell Lateral Lunge with Bicep Curl

Dumbbell Lateral Lunge with Bicep Curl

The Dumbbell Lateral Lunge with Bicep Curl is a compound exercise that targets multiple muscle groups simultaneously. It combines the benefits of a lateral lunge with the added challenge of a bicep curl, making it an effective movement for developing lower body strength, stability, and upper body definition. The lateral lunge portion of this exercise primarily targets the muscles of the lower body, including the quadriceps, hamstrings, and glutes. By stepping out to the side and lowering your body in a lunge motion, you engage these muscles in a unique and dynamic way that helps improve balance and strengthen the lower body. Adding the bicep curl to the lateral lunge movement recruits the biceps, which are located in the upper arm. This added arm exercise not only enhances the difficulty of the movement but also helps to sculpt and strengthen the front of the arms. The Dumbbell Lateral Lunge with Bicep Curl is a fantastic exercise to include in your routine if you are looking to challenge your entire body, improve lower body strength and conditioning, and add definition to your arms. Make sure to pay attention to your form and start with lighter weights to ensure proper execution of the movement. By incorporating this exercise into your workout regimen, you'll be on your way to achieving a stronger, more balanced, and toned physique.


  • Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your hips.
  • Take a big step to the side with your right foot, keeping your left foot planted and both feet pointing forward.
  • Bend your right knee and lower your body into a lunge position, ensuring your knee does not go beyond your toes.
  • As you lower into the lunge, simultaneously curl the dumbbells up towards your shoulders, keeping your elbows close to your body.
  • Push off with your right foot and return to the starting position, straightening your right knee and lowering the dumbbells back down to your hips.
  • Repeat the same sequence on the other side, stepping out with your left foot.
  • Continue alternating sides for the desired number of repetitions.

Tips & Tricks

  • Ensure your dumbbells are the right weight for your fitness level and allow for proper form throughout the exercise.
  • Keep your core engaged and maintain a stable stance throughout the movement.
  • Perform a controlled lunge to the side, ensuring your knee stays aligned with your toes.
  • Focus on squeezing your bicep muscles as you perform the curl for maximum engagement and effectiveness.
  • Inhale during the lunge and exhale as you complete the bicep curl.
  • Keep your shoulders relaxed and away from your ears to avoid unnecessary tension.
  • Start with lighter weights and gradually increase the resistance as you become more comfortable and confident with the exercise.
  • Always warm up before performing the dumbbell lateral lunge with bicep curl to prevent injury and enhance performance.
  • Maintain proper form and avoid leaning forward or backward during the lunge and curl.
  • Listen to your body and modify the exercise as needed to accommodate any specific limitations or injuries.

Related Exercises

Elevate Your Workouts Today

Ready to transform your training? Download Fitwill and see the difference!

App screenshot