Dumbbell Reverse Lunge to Curl
The dumbbell reverse lunge to curl combines two exercises: holding a dumbbell in each hand, you step back into a reverse lunge, stand up, then curl the dumbbells to your shoulders. It works the quadriceps and glutes of the front leg and the biceps, and is used in circuits to train legs and arms together.
Also called: Lunge Curl Combo, Reverse Lunge and Curl, Reverse Lunge with Biceps Curl · Equipment: dumbbell · Pattern: pull
Step by step
- Stand tall with your feet hip-width apart, a dumbbell in each hand at your sides, palms facing forward.
- Take a breath and brace your trunk. Step one foot straight back about a stride's length, landing on the ball of the foot.
- Sink straight down until both knees are bent to about 90° and your back knee is just above the floor. Keep your torso tall and your front heel down.
- Push through the whole front foot to stand and bring the back foot forward to meet it.
- Standing still with both feet planted, curl the dumbbells up to your shoulders, keeping your elbows by your sides.
- Bring the dumbbells back down under control until your arms are straight.
- Repeat, stepping back with the other leg, or complete all reps on one side first.
- After the last rep, set the dumbbells down by bending your knees with a flat back.
- Step straight back
- Sink straight down
- Drive through the front foot
- Stand still, then curl
- Elbows by your sides
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Quadriceps: vastus lateralis | Prime mover | C |
| Gluteus maximus | Prime mover | C |
| Biceps brachii | Prime mover | D |
| Brachialis | Secondary | D |
| Hamstrings | Secondary | C |
| Gluteus medius/minimus | Stabiliser | C |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Curling before you are balanced
Fix: Finish the lunge with both feet planted, then start the curl.
Swinging the dumbbells up
Fix: Keep your elbows by your sides and your body still as you curl.
Front knee caving inwards
Fix: Keep your front knee tracking over your second toe.
Short step back
Fix: Step back far enough that both knees reach about 90° at the bottom.
Leaning forward in the lunge
Fix: Keep your torso tall and sink straight down.
What the research says
General fitness · first choiceFat loss & conditioning · first choiceEndurance
- Combination sets — There is no direct research on the reverse lunge to curl. Research on single-leg training finds it builds strength that carries over most to single-leg tasks.
- Load and reps — Research comparing loads finds muscle growth is similar across a wide range of loads when sets are hard. Because the curl limits the dumbbell weight, this combination is commonly trained for moderate to high reps.
- Endurance — In a comparison of rep ranges, sets of about 20–28 reps produced the largest gains in local muscular endurance.
- Effort — Studies show training to failure adds only a small growth advantage on average.
Swap it mid-workout
- Bulgarian Split Squat
- Dumbbell Deficit Reverse Lunge
- Dumbbell Lunge
- Dumbbell Reverse Lunge
- Dumbbell Split Squat
- Dumbbell Step Up
With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.
Log the dumbbell reverse lunge to curl in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.