Rotational 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 rotational lunge with a 2 arm bicep curl.
  2. Perform a rotational lunge (for description see 'lunge-transverse' in the exercise library), as the arm swing back to 'load' (as shown).
  3. As momentum is generated in a rotational 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 to starting position.
  5. Since momentum needs to be used and controlled, it is imperative that you start with about 40% of your normal standing bicep curl weight.


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