Dumbbell Rear Bicep Lunge Curl
The Dumbbell Rear Bicep Lunge Curl is a compound exercise that mainly works the quads, glutes & hips and biceps, with help from the hamstrings. You'll need: dumbbells.
Required Equipment
Dumbbell Rear Bicep Lunge Curl Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus); Biceps (biceps brachii)
Secondary
Hamstrings
How to do the Dumbbell Rear Bicep Lunge Curl
Stand tall holding a dumbbell in each hand by your sides with your palms facing forward.
Step one foot straight back and lower your hips until both knees form ninety-degree angles.
As you descend into the lunge, curl the dumbbells up toward your shoulders by bending your elbows.
Squeeze your biceps at the top while maintaining your stable lunge posture.
Lower the dumbbells back to your sides as you push off your back foot to return to the starting position.
Dumbbell Rear Bicep Lunge Curl FAQs
What muscles does the Dumbbell Rear Bicep Lunge Curl work?
The Dumbbell Rear Bicep Lunge Curl mainly works the quads, glutes & hips and biceps, with help from the hamstrings. The main muscles are the quadriceps femoris, gluteus maximus and biceps brachii.
What equipment do you need for the Dumbbell Rear Bicep Lunge Curl?
Dumbbells.
Is the Dumbbell Rear Bicep Lunge Curl a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Rear Bicep Lunge Curl go on?
It belongs on pull day in a push/pull/legs routine.
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