Exercise technique

dumbbell biceps curl squat

The dumbbell biceps curl squat is a compound exercise that combines a traditional biceps curl with a squat, engaging both the upper arms and lower body. This movement targets the biceps while also requiring coordination and some lower body strength.

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How do you perform this exercise?

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.
  2. Keeping your back straight and your elbows close to your sides, exhale and curl the dumbbells up towards your shoulders.
  3. Pause for a moment at the top, squeezing your biceps.
  4. Inhale and slowly lower the dumbbells back down to the starting position.
  5. Repeat for the desired number of repetitions.

Which other muscles are involved?

Forearms.

How do you log your sets?

How do you track progressive overload?

Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.

Alternatives to explore

biceps leg concentration curl

Biceps · Body weight

bodyweight side lying biceps curl

Biceps · Body weight

barbell alternate biceps curl

Biceps · Barbell

barbell biceps curl (with arm blaster)

Biceps · Barbell

barbell standing wide grip biceps curl

Biceps · Barbell

dumbbell biceps curl

Biceps · Dumbbell

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