Dumbbell Hammer Curl to Lunge to Press
Muscle Groups: Quads, Biceps, Shoulders
Dumbbell Hammer Curl to Lunge to Press focuses on Quads, Biceps, Shoulders, with Glutes, Traps, Triceps, Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Dumbbell Hammer Curl to Lunge to Press with proper form and technique.
- 1
Stand straight holding a dumbbell in each hand with your arms at your sides and feet shoulder-width apart.
- 2
Perform a hammer curl by bending your elbows and bringing the dumbbells toward your shoulders while keeping your wrists straight.
- 3
Step forward into a lunge with your right leg, lowering your hips until both knees form 90-degree angles, then press the dumbbells overhead as you return to standing.
- 4
Repeat the lunge and press with the left leg, completing the movement.
Tips for Success
These tips will help you perform Dumbbell Hammer Curl to Lunge to Press safely and effectively while maintaining proper form.
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Keep your core engaged to maintain balance during the lunge.
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Avoid swinging the dumbbells; lift them in a controlled manner to prevent strain.
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Ensure your knees do not extend past your toes during the lunge for proper alignment.
Secondary Muscles
While Dumbbell Hammer Curl to Lunge to Press primarily targets Quads, Biceps, Shoulders , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Glutes, Traps, Triceps, Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Dumbbell Hammer Curl to Lunge to Press, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Dumbbell Hammer Curl to Lunge to Press, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
