Resistance band
Band Alternating Biceps Curl
Biceps · Upper Arms
Beginner5
Demonstration
IntermediateIsolationDumbbell
Dumbbell Bicep Curl Lunge With Bowling Motion
Biceps · Upper Arms
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.
- 2
Take a step forward with your right foot, bending your right knee and lowering your body into a lunge position.
- 3
As you lunge forward, curl the dumbbells up towards your shoulders, keeping your elbows close to your body.
- 4
At the bottom of the lunge, rotate your torso to the right, as if you were bowling a ball.
- 5
Reverse the motion, stepping back with your right foot and returning to the starting position while lowering the dumbbells back down.
- 6
Repeat the lunge and curl motion, this time rotating your torso to the left.
- 7
Continue alternating sides for the desired number of repetitions.
Muscles worked
Primary
Biceps
forearms
Secondary
forearmsshoulders
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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