Dumbbell Reverse Lunge with Hammer Curl
Maximize efficiency with this powerful hybrid move. Build lower body stability and core strength while sculpting your biceps through a seamless lunge and hammer curl combination.
The Dumbbell Reverse Lunge with Hammer Curl is a compound exercise that mainly works the glutes & hips and quads, with help from the biceps and hamstrings. You'll need: dumbbells.
Required Equipment
Dumbbell Reverse Lunge with Hammer Curl Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Biceps (biceps brachii); Hamstrings; Side Biceps (brachialis)
How to do the Dumbbell Reverse Lunge with Hammer Curl
Starting Position
Stand tall holding a dumbbell in each hand, arms hanging down by your sides with palms facing your body.
Movement
Step Back: Take a controlled step backward with one foot while keeping your torso upright.
Lunge: Lower your back knee toward the ground until both knees form approximately 90-degree angles. Ensure your front knee stays aligned with your foot.
Curl: Simultaneously or as you stabilize the lunge, perform a hammer curl by lifting the dumbbells toward your shoulders while keeping palms facing each other.
Return: Push through your front heel to return to the starting standing position as you lower the dumbbells back down to your sides.
Repeat: Alternate legs with each rep.
Dumbbell Reverse Lunge with Hammer Curl FAQs
What muscles does the Dumbbell Reverse Lunge with Hammer Curl work?
The Dumbbell Reverse Lunge with Hammer Curl mainly works the glutes & hips and quads, with help from the biceps and hamstrings. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Dumbbell Reverse Lunge with Hammer Curl?
Dumbbells.
Is the Dumbbell Reverse Lunge with Hammer Curl a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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