Dumbbell Lunge and Curl with Bowling Backswing

How to perform it

Step-by-step instructions

1. 01Stand tall with a dumbbell in each hand and enough clear space for a controlled forward lunge.
2. 02Step forward and lower into the lunge while extending the arms down and slightly behind the hips in a bowling-backswing path.
3. 03Keep the front foot planted, knee tracking with the toes, and trunk controlled rather than twisting into the swing.
4. 04Drive through the front foot to return to standing as both dumbbells curl toward the shoulders.
5. 05Lower the dumbbells to the sides, alternate the lead leg, and keep the backswing small enough to remain controlled.