10 Best Dumbbell Lunge With Bicep Curl Alternatives for Limited Equipment

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. Play demonstration

   1. Dumbbell Bicep Curl Lunge With Bowling Motion

   93% match

   Biceps · Intermediate · Compound

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

   • 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, 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 · Intermediate · Compound

   It still works the biceps, through a different movement.

   • 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. 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. 3. Dumbbell Bicep Curl With Stork Stance

   78% match

   Biceps · Intermediate · Isolation

4. 4. Dumbbell High Curl

   77% match

   Biceps · Beginner · Isolation

5. 5. Dumbbell Standing Biceps Curl

   77% match

   Biceps · Beginner · Isolation

6. 

   6. Ez-bar Curl

   77% match

   Biceps · Beginner · Isolation

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

   • Ez-barbell

   How to perform it

   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. 7. Dumbbell Biceps Curl

   77% match

   Biceps · Beginner · Isolation

8. 8. Dumbbell Biceps Curl (With Arm Blaster)

   77% match

   Biceps · Beginner · Isolation

9. 9. Standing Inner-biceps Curl

   77% match

   Biceps · Beginner · Isolation

10. 10. Barbell Biceps Curl (With Arm Blaster)

    77% match

    Biceps · Beginner · Isolation