DB Hammer Curl + Alt. Rev. Lunge
- Duration: 00:00:17
Body Part/Parts Used: Biceps (Brachialis, Brachioradialis), Quadriceps, Hamstrings, Glutes, Core.
Equipment Needed: Dumbbells.
Difficulty: Intermediate.
1. **Start Position:** Stand with feet hip-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other). Your arms should be fully extended.
2. **Curl Phase:** Perform a hammer curl by bending your elbows and curling the dumbbells towards your shoulders.
3. **Lunge Phase:** As you hold the curl, step one foot back into a reverse lunge. Lower your body by bending both knees to 90-degree angles, keeping your front knee aligned with your ankle.
4. **Return to Start Position:** Press through the heel of your front foot to return to the standing position while simultaneously lowering the dumbbells back to the starting position.
5. **Repeat:** Perform the hammer curl again, followed by a reverse lunge with the other leg.
6. **Sets and Repetitions:** Aim for 3 sets of 12 repetitions on each leg, or as suits your fitness level.
Make sure to keep your back straight and engage your core throughout the exercise. Focus on controlled movements, especially during the lunge phase. This exercise will help you build strength and stability in both the upper and lower body, aligning nicely with HIIT principles.
Equipment Needed: Dumbbells.
Difficulty: Intermediate.
1. **Start Position:** Stand with feet hip-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other). Your arms should be fully extended.
2. **Curl Phase:** Perform a hammer curl by bending your elbows and curling the dumbbells towards your shoulders.
3. **Lunge Phase:** As you hold the curl, step one foot back into a reverse lunge. Lower your body by bending both knees to 90-degree angles, keeping your front knee aligned with your ankle.
4. **Return to Start Position:** Press through the heel of your front foot to return to the standing position while simultaneously lowering the dumbbells back to the starting position.
5. **Repeat:** Perform the hammer curl again, followed by a reverse lunge with the other leg.
6. **Sets and Repetitions:** Aim for 3 sets of 12 repetitions on each leg, or as suits your fitness level.
Make sure to keep your back straight and engage your core throughout the exercise. Focus on controlled movements, especially during the lunge phase. This exercise will help you build strength and stability in both the upper and lower body, aligning nicely with HIIT principles.
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