Dumbbell Hammer Curl to Lunge to Press
- Primary muscles
- Shoulders, Quads, Glutes
- Secondary muscles
- Biceps, Triceps
- Equipment
- Dumbbell
- Movement pattern
- None
Steps
- 1 Stand tall with your feet hip-width apart, holding a dumbbell in each hand with palms facing your body.
- 2 Keeping your elbows tucked, curl both dumbbells up towards your shoulders, squeezing your biceps at the top.
- 3 From this curled position, step forward with one leg into a lunge, lowering your hips until both knees are bent at approximately 90-degree angles.
- 4 Ensure your front knee is directly above your ankle and your back knee hovers just above the floor.
- 5 While in the lunge, press both dumbbells straight overhead until your arms are fully extended.
- 6 Lower the dumbbells back to your shoulders with control.
- 7 Push off your front foot to return to the standing position, simultaneously lowering the dumbbells back to your sides.
- 8 Repeat the entire sequence, stepping forward with the opposite leg for the lunge.
