Bench Exercises: Split Lunge with Curl

The split lunge with curl on a bench is a great exercise for moderate to advanced exercisers that are looking for ways to include total body workouts into their routines. Total body exercises help you to all of the results you are looking for, in half the time.

About the Split Lunge with Curl on a Bench

The split lunge with curl on a bench is a great exercise because not only does it increase muscle mass in the biceps, quadriceps and glutes, but it also is a great way to focus on increasing balance. Having a good sense of balance as you age is important in preventing slips, falls and bone fractures.

Positioning Your Body

Before attempting this exercise, it is important to understand how to position your body properly. Start by finding an exercise bench that hits your legs at the midpoint between your knees and hips. Carefully position the bench so that one of the long sides of the bench is pressed up against a wall. Choose a set of dumbbells, and place one in each hand. Stand with your back to the bench. Carefully lift your right foot, and place it so the toe is on top of the front edge of the bench. Step your left foot out in front of the bench. Ideally, it should be around three feet in front on the bench. Allow your arms to hang by your sides with your palms facing forward, look straight in front of your body and prepare for the exercise.

Performing the Split Lunge with Curl on a Bench

Breath deeply for a minute or so before beginning the exercise. Once you’re ready, exhale deeply. As you do so, lower your right knee toward the ground. This will cause your left knee also to bend. Lower your right knee toward the ground until your left knee is bent to a 90-degree angle. At the same time, use your biceps muscles to bend your elbows and lift the dumbbells up and toward your shoulders. Once your elbows are completely flexed, straighten your arms back to their original position. At the same time, use the muscles of your legs and core to stand back up to an upright position. Do 10 repetitions of this exercise, and then switch your legs around. Do another set of 10 repetitions. Take a short break, and complete one last set of 10 reps of the split lunge with curl on a bench with each leg.

Preventing Injury

One of the biggest mistakes you may make when performing this exercise is to use weights that are too heavy for you. Remember that you are basically performing a one-legged lunge with this exercise, and therefore you will not be able to lift as much weight as in traditional lunges. Start by cutting your usual weight down by half. You can always add more weight later if this seems too easy.

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