28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
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The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press
At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.
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Girls
The 50 Best Fitness Influencers on Instagram
Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.
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Open search bar button
×
Search M&F
Featured Articles
Pro Tips
The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press
At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.
Read article
Girls
The 50 Best Fitness Influencers on Instagram
Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.
Read article
Biceps Exercises
Gunslinger Lunge
- Skill Level Intermediate
- Type Strength Training
- Equipment Dumbbells
- Body parts Biceps, Glutes, Hamstrings, Quads
The gunslinger lunge increases strength and stability in the lower body while engaging the biceps.
Instructions
-
Hold a dumbbell in each hand, your arms straight to your sides and your palms facing your body.
-
Push your chest out and take a large step backward, lowering your rear knee toward the floor while keeping your front shin perpendicular to the floor.
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Curl the dumbbells to your shoulders, pause, then lower your arms. Return to standing.
Trainer’s Tips
- Do not let your front knee move past your toes.
- Make sure your back knee grazes the ground.
- Keep your elbows tucked at your sides.
