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Dumbbell Bicep Curl Lunge with Bowling Motion

Dumbbell Bicep Curl Lunge with Bowling Motion

The Dumbbell Bicep Curl Lunge with Bowling Motion is a dynamic exercise that targets multiple muscle groups in your upper and lower body. It combines the benefits of bicep curls, lunges, and a bowling motion to provide a challenging and effective workout. This exercise not only strengthens your biceps and leg muscles but also engages your core, improving stability and balance. To perform the Dumbbell Bicep Curl Lunge with Bowling Motion, you'll need a pair of dumbbells. Start by standing with your feet shoulder-width apart, holding the dumbbells at your sides with palms facing forward. Take a step forward with your right foot into a lunge position, ensuring your knee is directly above your ankle and not extending past your toes. As you lunge, simultaneously curl both dumbbells up towards your shoulders, engaging your biceps. Once in the lunge position, twist your torso slightly to the right, mimicking a bowling motion. Extend your right arm forward, as if releasing a bowling ball, while keeping your left arm curled. Return to the starting position and repeat the movement on the opposite side, taking a step forward with your left foot into a lunge and twisting to the left. This compound exercise not only strengthens your biceps but also targets your quadriceps, hamstrings, glutes, and core muscles. It promotes muscle growth, improves balance, and enhances coordination. Remember to maintain proper form throughout the exercise, keeping your chest up, shoulders back, and core engaged. Incorporating the Dumbbell Bicep Curl Lunge with Bowling Motion into your regular workout routine can add variety and challenge to your training. It can be performed at home or in the gym, making it a versatile exercise option. As always, start with lighter weights to ensure proper form and gradually increase the resistance as you gain strength and confidence.


  • Stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides with your palms facing inwards.
  • Curl the dumbbells up towards your shoulders while keeping your elbows stationary.
  • As you finish the curl, step forward with one foot into a lunge position.
  • Simultaneously, lower the dumbbells towards the ground, rotating your arms so that your palms face the floor.
  • Push off with your front foot, return to the starting position, and repeat the movement on the opposite side.
  • Continue alternating sides for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to maximize the effectiveness of the exercise.
  • Increase the resistance (weight) gradually as you become stronger to challenge your muscles.
  • Engage your core muscles by keeping your abdominal muscles tight throughout the movement.
  • Breathe steadily and avoid holding your breath during the exercise.
  • Perform the exercise in a controlled manner, avoiding any jerky or swinging motions.
  • Alternate between legs during the lunge to work both sides of your body evenly.
  • Maintain a neutral spine position by keeping your back straight throughout the exercise.
  • Remember to warm up your muscles before starting the exercise to prevent injuries.
  • Try a variant of the exercise by using different grip variations on the dumbbells, such as palms facing up or palms facing inwards.
  • Gradually increase the number of sets and repetitions as you progress to continuously challenge your muscles.


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