Resistance band
Band Alternating Biceps Curl
Biceps · Upper Arms
Beginner5
Demonstration
IntermediateIsolationDumbbell
Dumbbell Lunge With Bicep Curl
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, lowering your body into a lunge position. Your right knee should be bent at a 90-degree angle and your left knee should be hovering just above the ground.
- 3
As you lunge forward, simultaneously curl the dumbbells towards your shoulders, keeping your elbows close to your body.
- 4
Pause for a moment at the bottom of the lunge, then push through your right heel to return to the starting position, lowering the dumbbells back down to your sides.
- 5
Repeat the lunge and bicep curl on the opposite side, stepping forward with your left foot.
- 6
Continue alternating sides for the desired number of repetitions.
Muscles worked
Primary
Biceps
quadriceps
Secondary
quadricepshamstrings
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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