Dumbbell Biceps Curl Squat
Description
The dumbbell bicep curl squat is a compound combination exercise where you perform a bicep curl at the top of a squat. You hold dumbbells at your sides, squat down, and as you stand, curl the dumbbells to your shoulders. It is a time-efficient full-body exercise that builds arms, legs, and conditioning simultaneously.
Muscle Group
Equipment Required
Dumbbell Biceps Curl Squat Instructions
- Stand with feet shoulder-width apart holding a dumbbell in each hand at your sides, palms forward.
- Squat down by sitting your hips back and bending your knees.
- At the bottom of the squat, your arms hang straight with dumbbells near the floor.
- Drive through your feet to stand.
- As you reach standing, curl both dumbbells up to your shoulders.
- Lower the dumbbells back to your sides as you descend into the next squat.
- Continue fluidly for the desired reps.
- Use moderate weight. Aim for 10 to 15 reps per set.
Dumbbell Biceps Curl Squat Form & Visual
Dumbbell Biceps Curl Squat Benefits
- Full-body combination exercise
- Builds arms and legs simultaneously
- Excellent for conditioning
- Time-efficient
- Easy to scale by adjusting weight
- Engaging variation for circuit training
Dumbbell Biceps Curl Squat Muscles Worked
- Biceps brachii
- Quadriceps
- Gluteus maximus
- Hamstrings
- Core (stabilizer)
Dumbbell Biceps Curl Squat Variations & Alternatives
- Dumbbell Press Squat
- Dumbbell Squat
- Dumbbell Curl (standing)
- Goblet Curl to Squat
- Hammer Curl Squat
