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Dumbbell Biceps Curl Squat

Dumbbell Biceps Curl Squat

The Dumbbell Biceps Curl Squat is a dynamic compound exercise that targets multiple muscle groups in your upper and lower body. This exercise provides an efficient way to engage your biceps, quadriceps, glutes, and core muscles, offering a great total body workout. To perform the Dumbbell Biceps Curl Squat, you will need a pair of dumbbells. First, stand with your feet shoulder-width apart, holding the dumbbells at your sides, palms facing forward. Engage your core and maintain good posture throughout the movement. As you begin the exercise, simultaneously lower your body into a squat position, keeping your knees in line with your toes and your weight in your heels. As you reach the bottom of the squat, start curling the dumbbells up towards your shoulders, squeezing your biceps at the top of the movement. Once you have fully curled the dumbbells, slowly lower them back down to the starting position while simultaneously standing back up from the squat. Remember to maintain control throughout the entire exercise, focusing on the muscles being targeted. The Dumbbell Biceps Curl Squat is a versatile exercise that can be adapted to different fitness levels by adjusting the weight of the dumbbells used. It is an effective way to build strength, develop muscle definition, and burn calories. Incorporating this exercise into your regular workout routine can help you achieve well-rounded fitness and functional strength. So grab those dumbbells and get ready to squat your way to stronger biceps and legs!


  • Start by standing with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
  • Keep your back straight, chest up, and core engaged.
  • Begin the exercise by squatting down as if you are sitting back into a chair, keeping your heels on the ground.
  • As you lower into the squat position, allow your elbows to bend and bring the dumbbells up towards your shoulders.
  • Pause for a moment at the bottom of the squat position with the dumbbells at shoulder height.
  • Push through your heels to stand back up and straighten your legs while simultaneously lowering the dumbbells back down to your sides.
  • Repeat the exercise for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to maximize the benefits and prevent injuries.
  • Engage your core muscles by keeping your abs tight and your back straight during the movement.
  • Start with lighter weights and gradually increase the resistance as you build strength and confidence.
  • Make sure to breathe regularly and avoid holding your breath during the exercise.
  • Keep a controlled and steady pace throughout the movement to ensure effective muscle engagement.
  • Add variety to your routine by incorporating different variations of the dumbbell biceps curl squat, such as alternating arms or using a hammer grip.
  • Don't forget to warm up before starting the exercise to prepare your muscles and joints for the workout.
  • Pay attention to your body's cues and listen to any discomfort or pain. If something doesn't feel right, modify the exercise or consult a fitness professional for guidance.
  • Incorporate the dumbbell biceps curl squat into a well-rounded workout routine that includes exercises targeting other muscle groups.
  • Fuel your body with adequate nutrition and hydration to support muscle growth and recovery.

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