Lunges Alternate Biceps Curl
Lunges alternate biceps curl combines an alternating forward lunge with a simultaneous biceps curl to train the lower body and arms together. It targets the biceps while also developing quad, glute, and hamstring strength for an efficient compound exercise.
How to do it
- Stand with feet hip-width apart holding a dumbbell in each hand at your sides.
- Step one foot forward into a lunge, lowering your back knee toward the ground.
- As you lower into the lunge, curl both dumbbells toward your shoulders.
- Drive through the front foot to return to standing and lower the dumbbells.
- Repeat on the other leg, alternating sides for the desired number of repetitions.
Form cues
- Keep your chest tall and core engaged.
- Step forward smoothly into a stable lunge stance.
- Curl the dumbbells toward your shoulders as you lower down.
- Drive through your front foot to stand back up.
Breathing: Inhale as you step forward and lower into the lunge, and exhale as you push back up to the starting position.
Common mistakes
- Rushing the movement causes loss of balance because coordination is split between upper and lower body.
- Letting the front knee cave inward places unnecessary stress on the joint.
- Using momentum to swing the weights reduces the work done by your biceps.
Muscles worked
Primary: biceps. Secondary: quads, glutes, hamstrings.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per leg, rest 60 s
Lose weight
3 sets × 12–15 reps per leg, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps per leg, rest 60–90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel knee discomfort during the lunge, reduce your step depth or check with a professional.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Can I do this exercise without weights?
Yes, you can practice the lunge motion with just body weight first to master your balance before adding dumbbells.
What if my coordination feels clumsy at first?
Combining upper and lower body movements takes practice. Slow down your tempo and focus on the leg movement before adding the arm curl.
How often can I include this in my routine?
2 to 3 times per week with at least one rest day between sessions is a great starting point for recovery.