10 Best Dumbbell Lunge With Bicep Curl Alternatives for Limited Equipment

Ranked Dumbbell Lunge With Bicep Curl Alternatives

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

1. Best match

   Play demonstration

   1. Dumbbell Bicep Curl Lunge With Bowling Motion

   93% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Compound

   Pick this when you want to work the biceps one side at a time.

   How to perform this exercise

   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.

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

   Why this matches

   • Movement: curl, the same as the Dumbbell Lunge With Bicep Curl
   • Primary muscle: biceps, the same as the Dumbbell Lunge With Bicep Curl
   • Equipment: free weights, the same as the Dumbbell Lunge With Bicep Curl
   • Body position: standing, the same as the Dumbbell Lunge With Bicep Curl
2. Play demonstration

   2. Dumbbell Biceps Curl Squat

   84% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Compound

   It still works the biceps, through a different movement.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.
   2. Keeping your back straight and your elbows close to your sides, exhale and curl the dumbbells up towards your shoulders.
   3. Pause for a moment at the top, squeezing your biceps.
   4. Inhale and slowly lower the dumbbells back down to the starting position.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: biceps, the same as the Dumbbell Lunge With Bicep Curl
   • Equipment: free weights, the same as the Dumbbell Lunge With Bicep Curl
   • Body position: standing, the same as the Dumbbell Lunge With Bicep Curl
3. Play demonstration

   3. Dumbbell Bicep Curl With Stork Stance

   78% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
   2. Extend one leg behind you, balancing on the toes of that foot.
   3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   4. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly begin to lower the dumbbells back to the starting position.
   7. Repeat for the desired number of repetitions, then switch legs and repeat.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: biceps, the same as the Dumbbell Lunge With Bicep Curl
   • Equipment: free weights, the same as the Dumbbell Lunge With Bicep Curl
   • Body position: standing, the same as the Dumbbell Lunge With Bicep Curl
   • Balance: harder to stay steady on than the Dumbbell Lunge With Bicep Curl
4. Play demonstration

   4. Dumbbell High Curl

   77% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand, palms facing forward.
   2. Keep your upper arms stationary and curl the dumbbells as high as possible while contracting your biceps.
   3. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: biceps, the same as the Dumbbell Lunge With Bicep Curl
   • Equipment: free weights, the same as the Dumbbell Lunge With Bicep Curl
   • Body position: standing, the same as the Dumbbell Lunge With Bicep Curl
   • Balance: easier to stay steady on than the Dumbbell Lunge With Bicep Curl
5. Play demonstration

   5. Dumbbell Standing Biceps Curl

   77% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended.
   2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   3. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale and slowly begin to lower the dumbbells back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: biceps, the same as the Dumbbell Lunge With Bicep Curl
   • Equipment: free weights, the same as the Dumbbell Lunge With Bicep Curl
   • Body position: standing, the same as the Dumbbell Lunge With Bicep Curl
   • Balance: easier to stay steady on than the Dumbbell Lunge With Bicep Curl
6. 

   6. Ez-bar Curl

   77% match

   • Biceps
   • Ez-barbell
   • Beginner
   • Isolation

   A good swap when you have an EZ bar to work with, and it still works the biceps.

   How to perform this exercise

   1. Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.
   2. Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.
   3. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.
   4. Then inhale and slowly lower the bar back to the starting position.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: biceps, the same as the Dumbbell Lunge With Bicep Curl
   • Equipment: free weights, the same as the Dumbbell Lunge With Bicep Curl
   • Body position: standing, the same as the Dumbbell Lunge With Bicep Curl
   • Balance: easier to stay steady on than the Dumbbell Lunge With Bicep Curl
7. Play demonstration

   7. Dumbbell Biceps Curl

   77% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended.
   2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   3. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale and slowly begin to lower the dumbbells back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: biceps, the same as the Dumbbell Lunge With Bicep Curl
   • Equipment: free weights, the same as the Dumbbell Lunge With Bicep Curl
   • Body position: standing, the same as the Dumbbell Lunge With Bicep Curl
   • Balance: easier to stay steady on than the Dumbbell Lunge With Bicep Curl
8. Play demonstration

   8. Dumbbell Biceps Curl (With Arm Blaster)

   77% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand, palms facing forward.
   2. Keep your elbows close to your torso and your upper arms stationary.
   3. Exhale and curl the weights while contracting your biceps.
   4. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly begin to lower the dumbbells back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: biceps, the same as the Dumbbell Lunge With Bicep Curl
   • Equipment: free weights, the same as the Dumbbell Lunge With Bicep Curl
   • Body position: standing, the same as the Dumbbell Lunge With Bicep Curl
   • Balance: easier to stay steady on than the Dumbbell Lunge With Bicep Curl
9. 

   9. Standing Inner-biceps Curl

   77% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up with a dumbbell in each hand being held at arms length. The elbows should be close to the torso. Your legs should be at about shoulder's width apart from each other.
   2. Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position.
   3. While holding the upper arms stationary, curl the weights out while contracting the biceps as you breathe out. Your wrist should turn so that when the weights are fully elevated you have supinated grip (palms facing up).
   4. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: Keep the forearms aligned with your outer deltoids.
   5. Hold the contracted position for a second as you squeeze the biceps.
   6. Slowly begin to bring the dumbbells back to the starting position as your breathe in. Remember to rotate the wrists as you lower the weight in order to switch back to a neutral grip.
   7. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: biceps, the same as the Dumbbell Lunge With Bicep Curl
   • Equipment: free weights, the same as the Dumbbell Lunge With Bicep Curl
   • Body position: standing, the same as the Dumbbell Lunge With Bicep Curl
   • Balance: easier to stay steady on than the Dumbbell Lunge With Bicep Curl
10. Play demonstration

    10. Barbell Biceps Curl (With Arm Blaster)

    77% match

    • Biceps
    • Barbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
    2. Place your upper arms against the arm blaster, keeping your elbows close to your torso.
    3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    4. Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly begin to lower the barbell back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Primary muscle: biceps, the same as the Dumbbell Lunge With Bicep Curl
    • Equipment: free weights, the same as the Dumbbell Lunge With Bicep Curl
    • Body position: standing, the same as the Dumbbell Lunge With Bicep Curl
    • Balance: easier to stay steady on than the Dumbbell Lunge With Bicep Curl