Kysero
Try for free

Quadriceps · Advanced

Dumbbell Lunge and Curl with Bowling Backswing

Advanced coordinated lunge combining a small bowling-style arm backswing on descent with a dumbbell curl during the return to standing.

View instructionsAll exercises
Back to all exercises

Exercise overview

Training details

QuadricepsGlutesHamstringsBicepsForearms

Equipment

Dumbbell

Sets × reps

3 × 10 / side

Rest

1 min 30 sec

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.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionDumbbell Lunge and Curl

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteReverse LungeComparable substituteBulgarian Split SquatComparable substituteForward LungeComparable substituteBody Weight Curtsy LungeComparable substituteDumbbell Lateral LungeComparable substituteAlternating Dumbbell Deficit Curtsy Lunge

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder