Dumbbell Reverse Lunge with Standard Curl to Hammer

Setup

• Equipment: Two dumbbells.

• Starting Position: Stand tall with feet hip-width apart and one dumbbell in each hand, arms extended by your sides with palms facing your thighs.

Movement

1. Preparation: Engage your core and keep your chest upright throughout the entire movement.

2. Lunge Phase: Take a large step backward with one leg. Lower your hips until both knees are bent at approximately a 90-degree angle. Ensure your front knee is tracking over your ankle rather than your toes.

3. Bicep Curl Phase: As you hold the bottom of the lunge, perform a hybrid bicep curl. Start with a standard curl (palms facing forward) and rotate the wrists throughout the movement or perform a hammer curl variation (palms facing each other) as instructed.

4. Return: Drive through the heel of your front foot to return to the starting standing position simultaneously lowering the weights back to your sides.

5. Repeat: Perform the movement for the desired repetitions on one side before switching to the other, or alternate legs with each repetition.