Dumbbell Biceps Curl Squat

Muscles worked

Setup

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides with a neutral (palms facing in) grip.
2. Engage your core, pull your shoulder blades back, and maintain a proud chest.
3. Position your feet with a slight outward flare to allow for a comfortable, deep range of motion.

How to do it

1. Inhale as you hinge at the hips and bend your knees to lower into a squat until your thighs are at least parallel to the floor.
2. Hold the bottom of the squat position and exhale as you curl the dumbbells toward your shoulders, rotating your palms upward.
3. Lower the dumbbells back to your sides with control while maintaining the squat depth.
4. Drive through your heels to return to a standing position, squeezing your glutes at the top.

Form checklist

• Keep your chest upright and avoid rounding your lower back during the curl.
• Ensure your knees track in line with your toes and do not cave inward.
• Keep your elbows pinned to your ribcage during the curl to prevent using momentum.
• Maintain a neutral neck position by looking forward, not down at your feet.

Pro tips

• Focus on the isometric hold at the bottom of the squat; this forced tension significantly increases quad and glute recruitment.
• To maximize the mind-muscle connection, squeeze your biceps hard at the peak of the curl before lowering the weights.

Make it harder

• Perform the curl while simultaneously descending into the squat to challenge your coordination and eccentric control.
• Add a 3-second slow eccentric (lowering phase) to the squat to increase the total time under tension for the lower body.

Frequently asked

What muscles does the dumbbell biceps curl squat work?

The dumbbell biceps curl squat primarily targets the biceps, glutes, hamstrings, and quadriceps.

What equipment do you need for the dumbbell biceps curl squat?

The dumbbell biceps curl squat uses dumbbell.

Is the dumbbell biceps curl squat good for beginners?

The dumbbell biceps curl squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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