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Quadriceps · Intermediate

Dumbbell Goblet Squat and Biceps Curl

Combination of a goblet squat and a two-handed dumbbell curl performed only after returning to full standing.

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Exercise overview

Training details

QuadricepsGlutesBicepsForearmsCore

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min 15 sec

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.

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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 Squat with 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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