10 Alternatives to Dumbbell Bicep Curl Lunge With Bowling Motion

The Dumbbell Bicep Curl Lunge With Bowling Motion is done standing with dumbbells. Ranked closest by our scoring: the Dumbbell Lunge With Bicep Curl, the Dumbbell Standing Alternate Hammer Curl And Press and the Dumbbell Alternate Biceps Curl.

Dumbbell Bicep Curl Lunge With Bowling MotionWatch the Dumbbell Bicep Curl Lunge With Bowling Motion

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Bicep Curl Lunge With Bowling Motion

The steps for the Dumbbell Bicep Curl Lunge With Bowling Motion itself, so you can judge how close each substitute below really is.

Biceps, with forearms, shoulders · Dumbbell · Intermediate · Compound

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

The 10 Best Dumbbell Bicep Curl Lunge With Bowling Motion Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Bicep Curl Lunge With Bowling Motion on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Lunge With Bicep CurlPlay demonstration

    1. Dumbbell Lunge With Bicep Curl

    93% match

    Biceps · Intermediate · Compound

    It uses the same equipment and still works the biceps.

    • Dumbbell
    How to perform it
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.
    2. Take a step forward with your right foot, lowering your body into a lunge position. Your right knee should be bent at a 90-degree angle and your left knee should be hovering just above the ground.
    3. As you lunge forward, simultaneously curl the dumbbells towards your shoulders, keeping your elbows close to your body.
    4. Pause for a moment at the bottom of the lunge, then push through your right heel to return to the starting position, lowering the dumbbells back down to your sides.
    5. Repeat the lunge and bicep curl on the opposite side, stepping forward with your left foot.
    6. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: curl, the same as the Dumbbell Bicep Curl Lunge With Bowling Motion
    • Primary muscle: biceps, the same as the Dumbbell Bicep Curl Lunge With Bowling Motion
    • Equipment: free weights, the same as the Dumbbell Bicep Curl Lunge With Bowling Motion
    • Body position: standing, the same as the Dumbbell Bicep Curl Lunge With Bowling Motion
  2. Dumbbell Standing Alternate Hammer Curl And PressPlay demonstration

    2. Dumbbell Standing Alternate Hammer Curl And Press

    80% match

    Biceps · Intermediate · Compound

    It still works the biceps, through a different movement.

    • Dumbbell
    How to perform it
    1. Stand up straight with a dumbbell in each hand, palms facing your body.
    2. Keep your elbows close to your torso and your back straight.
    3. Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.
    4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
    5. Inhale and slowly lower the dumbbell back to the starting position.
    6. Repeat the curl with your left hand.
    7. After completing the curl with your left hand, exhale and press the dumbbell in your right hand overhead.
    8. Extend your arm fully and hold for a moment at the top.
    9. Inhale and slowly lower the dumbbell back to the starting position.
    10. Repeat the press with your left hand.
    11. Continue alternating between curls and presses for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: biceps, the same as the Dumbbell Bicep Curl Lunge With Bowling Motion
    • Equipment: free weights, the same as the Dumbbell Bicep Curl Lunge With Bowling Motion
    • Body position: standing, the same as the Dumbbell Bicep Curl Lunge With Bowling Motion

Dumbbell Bicep Curl Lunge With Bowling Motion FAQ

What muscles does Dumbbell Bicep Curl Lunge With Bowling Motion work?

It primarily loads the biceps brachii during elbow flexion, with secondary activation of the brachialis and brachioradialis. The lunge component recruits quads, glutes, and hip stabilizers while the bowling rotation engages obliques and rotator cuff muscles.

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