Legs · Dumbbell
Dumbbell Lunge with Biceps Curl
How to do the dumbbell lunge with biceps curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand tall with a dumbbell in each hand, palms facing forward. Step forward into a lunge until both knees reach about 90 degrees while curling the dumbbells up to your shoulders, then lower the weights and push back to standing before alternating legs.
- 1Feel your quads and glutes drive the lunge while your biceps curl the
- 2load
- 3Keep your torso upright and front knee tracking over the foot
- 4Time the curl with the descent and squeeze the biceps at the bottom
Common mistakes
- Don't let your front knee cave inward
- Avoid swinging the dumbbells; curl them under control
- Don't let your torso pitch forward as you lunge
Muscles worked
The dumbbell lunge with biceps curl mainly works the quads, biceps, and glutes, with the hamstrings, forearms, lower abs, calves, and adductors assisting.
- QuadsPrimary
- BicepsPrimary
- GlutesPrimary
- HamstringsSupport
- ForearmsSupport
- Lower AbsSupport
- CalvesSupport
- AdductorsSupport
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
- Front DeltsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the dumbbell lunge with biceps curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.