Forward lunge to swing curl



  1. Maintain good posture (ensure that the visual gaze is straight ahead) and good stability through the belly.
  2. Begin with a thorough dynamic warm up before starting this exercise. This engages the nervous system.


How to Do:

  1. This movement involves a forward lunge with a 2 arm bicep curl.
  2. Perform a forward lunge (for description see “lunge-sagittal” in the exercise library), as the arms swing back to “load” (as shown).
  3. As momentum is generated in a forward direction, use it to swing the arms forward into a bicep curl (as shown).
  4. As you lower the weights, they should swing back as you step back.


Other Notes: TRAINERS: since momentum needs to be used and controlled, itis imperative that you start your client / athlete with about 50% oftheir normal standing bicep curl weight


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