Dumbbell Biceps Curl Squat

Dumbbell Biceps Curl Squat


This exercise involves holding dumbbells and performing bicep curls while simultaneously squatting. It targets both the biceps and lower body muscles.

Muscle Group

Equipment Required

Dumbbell Biceps Curl Squat Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing up.
  2. Curl the dumbbells up towards your shoulders, keeping your elbows close to your body.
  3. At the top of the curl, pause and squeeze your biceps.
  4. Lower the dumbbells back down to the starting position.
  5. Once you have completed your desired number of curls, hold the dumbbells at your sides and perform a squat.
  6. Lower your body down as if you were sitting in a chair, keeping your weight in your heels and your chest up.
  7. Once your thighs are parallel to the ground, push through your heels to stand back up.
  8. Repeat the dumbbell biceps curl and squat for your desired number of sets and reps.

Dumbbell Biceps Curl Squat Form & Visual

Dumbbell Biceps Curl Squat

Dumbbell Biceps Curl Squat Benefits

  • Targets multiple muscle groups including quads, glutes, hamstrings, and calves
  • Improves balance and stability
  • Increases lower body strength and power
  • Can be modified for different fitness levels and goals
  • Requires minimal equipment and can be done at home or in the gym

Dumbbell Biceps Curl Squat Muscles Worked

  • Biceps
  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Dumbbell Biceps Curl Squat Variations & Alternatives

  • dumbbell-biceps-curl-squat
  • dumbbell-biceps-curl
  • biceps-curl-squat
  • dumbbell-squat
  • biceps-curl
  • squat