Dumbbell Goblet Squat and Biceps Curl

How to perform it

Step-by-step instructions

1. 01Stand with one dumbbell held vertically at your chest in both hands and set a stable squat stance.
2. 02Keep the dumbbell at your chest while you descend into a controlled squat with whole-foot pressure.
3. 03Drive through the feet to stand fully before starting the arm movement.
4. 04Lower the dumbbell under control toward the front of your thighs, then curl it back to the goblet position by bending the elbows.
5. 05Stabilize the dumbbell at your chest before beginning the next squat.