Lunge Dip with Bicep Curl
Move: Stand with your feet parallel, hip distance apart, holding a medium to heavy weight in each hand. Step back with your left leg and dip into a lunge. As you dip down bend your elbows, performing a bicep curl. Keeping your back straight, dip straight down and up.
Repetitions: 12 with the right leg in front and 12 with the left leg in front.
• Step back far enough into the lunge so that the front knee stays over the ankle as you dip down. The front knee should not drift forward over your toes.
• Keep your shoulders over your hips—do not lean forward.
• Your hip can go down as low as your knee (about a 90-degree bend of the knee).
• As you bicep curl keep your elbows directly underneath your shoulders.