Arms Focus

Curl to Lunge

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Coach Notes

Coach Take

Hybrid move combining arm work, balance, and lower-body control.

Make It Easier

Static Curl Lunge

Level It Up

Walking Curl Lunge

Build Size

3-4 x 10 each side, rest 60-120s

Build Control

3 x 8 smooth reps

Attribute Breakdown

Muscle

Arms / Legs

DIRECT ARM ISOLATION TO BUILD BICEPS OR TRICEPS OUTPUT / LOWER-BODY DOMINANT EFFORT FOR POWER AND STABILITY

Equipment

Dumbbells

DUMBBELL CONTROL FOR BALANCED SIDES AND RANGE

Movement

Isolation

ISOLATION PATTERN TARGETING A SINGLE MAIN MUSCLE

Pattern

Squat

SQUAT PATTERN BUILT ON KNEE BEND AND LEG DRIVE

Reps

6 12

MID-REP RANGE FOR SIZE, CONTROL, AND SOLID INTENSITY

Goal

Hypertrophy

PRIMARY GOAL IS MUSCLE GROWTH THROUGH VOLUME

Ego

Medium

MEDIUM EGO: BALANCED BETWEEN FORM AND PERFORMANCE

Related Exercises

Barbell Alternate Biceps CurlBarbell Close-grip Bench PressBarbell Jm Bench PressBarbell Lying Close-grip Triceps ExtensionBarbell Lying ExtensionBarbell Reverse Wrist CurlBench Press Narrow GripBicep Curl

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