Dumbbell Goblet Squat and Biceps Curl
Description
The dumbbell goblet squat and biceps curl combines two movements into one combo. After completing a goblet squat with a dumbbell at your chest, you perform a bicep curl with the dumbbell at the top of each rep. The combo trains legs and biceps together with strong cardiovascular demand.
Muscle Group
Equipment Required
Dumbbell Goblet Squat and Biceps Curl Instructions
- Stand with feet shoulder-width apart, holding a dumbbell vertically at your chest with both hands.
- Brace your core and pull your shoulders back.
- Squat down by bending your knees and sitting back, keeping the dumbbell at your chest.
- Continue until your thighs are parallel to the floor.
- Drive up through your heels to stand back to the starting position.
- At the top, lower the dumbbell to a hanging position in front of your hips.
- Curl the dumbbell up to your chest by bending at the elbows.
- Lower the dumbbell back to the chest position for the next squat.
Dumbbell Goblet Squat and Biceps Curl Form & Visual
Dumbbell Goblet Squat and Biceps Curl Benefits
- Trains legs and biceps in one combo
- Time-efficient compound movement
- Strong cardiovascular component
- Builds full body strength
- Practical for home training
- Easy to scale by changing dumbbell weight
Dumbbell Goblet Squat and Biceps Curl Muscles Worked
- Quadriceps
- Gluteus maximus
- Biceps brachii
- Adductors
- Brachialis
Dumbbell Goblet Squat and Biceps Curl Variations & Alternatives
- Goblet Squat
- Dumbbell Biceps Curl
- Dumbbell Thruster
- Dumbbell Squat Curl
