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Quadriceps · Intermediate

Dumbbell Squat with Biceps Curl

Dumbbell squat coordinated with a bilateral curl during the ascent and controlled arm extension during the next descent.

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Exercise overview

Training details

QuadricepsGlutesBicepsAbs

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Stand with feet shoulder-width apart, holding a dumbbell in each hand.
  2. 02Perform a squat by bending your knees and lowering your body as if sitting back.
  3. 03As you rise back up from the squat, simultaneously curl the dumbbells toward your shoulders.
  4. 04Lower the weights back to the starting position while descending into the squat again.
  5. 05Complete the prescribed repetitions while maintaining the same alignment and control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Goblet Squat and Biceps Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBodyweight SquatComparable substituteFront SquatComparable substituteBarbell Squat

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