Dumbbell Lunge with Bicep Curl

1. Start by standing upright with a dumbbell in each hand, arms fully extended at your sides, and palms facing inward.

2. Step forward with one foot, approximately two to three feet, into a lunge position. Your front knee should be bent at a 90-degree angle and directly above your ankle, while your back knee lowers toward the floor.

3. Keep your back straight and core engaged, maintain the weight on the front heel and the back toe.

4. As you descend into the lunge, perform a bicep curl by bending your elbows and lifting the dumbbells toward your shoulders. Keep your elbows close to your body and rotate your wrists so that your palms face your shoulders at the top of the curl.

5. Pause at the bottom of the lunge with your biceps fully contracted.

6. Push through the heel of your front foot to return to the standing position while slowly lowering the dumbbells back to your sides.

7. Repeat the exercise by lunging forward with the opposite leg and performing another bicep curl.

8. Continue alternating legs with each repetition.

Safety and Tips:<ul><li>Keep your movements controlled throughout the exercise to maximize muscle engagement and prevent injury.</li><li>Do not let your front knee extend past your toes; it should remain aligned with or behind your toes during the lunge.</li><li>Avoid rounding your back or leaning forward excessively during the lunge or curl.</li><li>Choose a weight that allows you to maintain proper form for the desired number of repetitions and sets.</li><li>Begin with a lighter weight if you are new to this exercise to ensure that your technique is correct before progressing to heavier weights.</li></ul>

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