Exercise guide · Intermediate · Compound

Dumbbell Bicep Curl Lunge with Bowling Motion: How to Do It & Muscles Worked

The dumbbell bicep curl lunge with bowling motion is a compound exercise that combines a forward lunge, a bicep curl, and a torso rotation, mimicking a bowling motion. This movement targets the biceps while also engaging the forearms, shoulders, core, and legs for stability and coordination.

Primary muscles
Biceps
Secondary muscles
Forearms , Shoulders
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell bicep curl lunge with bowling motion
Front view: muscles worked by the dumbbell bicep curl lunge with bowling motion. Primary: biceps. Secondary: forearms and shoulders.
Back view: muscles worked by the dumbbell bicep curl lunge with bowling motion. Primary: biceps. Secondary: forearms and shoulders.
Primary Secondary

How to do the dumbbell bicep curl lunge with bowling motion

  1. Step 1: Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.
  2. Step 2: Take a step forward with your right foot, bending your right knee and lowering your body into a lunge position.
  3. Step 3: As you lunge forward, curl the dumbbells up towards your shoulders, keeping your elbows close to your body.
  4. Step 4: At the bottom of the lunge, rotate your torso to the right, as if you were bowling a ball.
  5. Step 5: Reverse the motion, stepping back with your right foot and returning to the starting position while lowering the dumbbells back down.
  6. Step 6: Repeat the lunge and curl motion, this time rotating your torso to the left.
  7. Step 7: Continue alternating sides for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell bicep curl lunge with bowling motion by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Bicep Curl Lunge with Bowling Motion alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.