Alternating Reverse Lunge to Hammer Curl
The Alternating Reverse Lunge to Hammer Curl is a beginner dumbbell exercise performed with a pair of dumbbells, focused on the lunge movement pattern. It builds strength, control, and conditioning and slots easily into a structured session. In FuelPlan Pro it comes with a full demonstration video so you can match the tempo and nail your technique on every rep.
Difficulty: beginner
How to do it
- Start tall, holding the dumbbell(s) with a firm, neutral grip.
- Step into the lunge and lower under control until both knees are bent to about 90 degrees.
- Keep your torso upright and your front knee tracking over your toes.
- Push through the front foot to return to the start position.
Coaching cues
- Tall torso
- Control the descent
- Drive through the front heel
Common mistakes
- Front knee collapsing inward
- Stepping too narrow and losing balance
- Bouncing out of the bottom
Muscles worked
Quadriceps, Glutes, Hip flexors