How to do the Dumbbell Biceps Curl Squat
Dumbbell Biceps Curl Squat is an intermediate multi-joint compound pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms.
Dumbbell Biceps Curl Squat demonstration · © GymiaFit
Dumbbell Biceps Curl Squat at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Dumbbell Biceps Curl Squat step by step
- 1Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.
- 2Keeping your back straight and your elbows close to your sides, exhale and curl the dumbbells up towards your shoulders.
- 3Pause for a moment at the top, squeezing your biceps.
- 4Inhale and slowly lower the dumbbells back down to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Biceps Curl Squat — questions
What muscles does the Dumbbell Biceps Curl Squat work?
The Dumbbell Biceps Curl Squat primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Dumbbell Biceps Curl Squat?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Biceps Curl Squat suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Biceps Curl Squat?
Dumbbell Bicep Curl Lunge With Bowling Motion, Dumbbell Lunge With Bicep Curl, Dumbbell Seated Biceps Curl To Shoulder Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Biceps Curl Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.