Biceps Curl Squat with Dumbbell

🎯 Biceps🏋️ DumbbellIsolationHamstrings (2°)Glutes (2°)

How to do the biceps curl squat with dumbbell

  1. This exercise combines a squat with a curl to effectively work the entire body. This is an advanced exercise.
  2. Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
  3. Grasp a dumbbell in each hand and curl your arms up to your shoulders.
  4. Bending at the waist, squat down as you lower your hands to the floor (the lower part of a curl).
  5. Pause for a moment and then return to the starting position.
  6. Note: Contract your biceps as you curl your arms up.

Muscles worked

The prime mover is the biceps brachii, which bends the elbow and rotates the forearm palm-up.

Even with a single joint doing the moving, the muscle is not working alone — the hamstrings assist hip extension and slow the knee down; the glutes finish hip extension.

Every exercise for:BicepsHamstringsGlutes

How this movement works

Everything happens at one joint. That gives you direct control over where the tension sits; the trade-off is that the muscle gets no help, so the load that feels hard here is a fraction of what a multi-joint version of the pattern would take. Slow, complete repetitions beat heavy ones.

It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.

What you need

Dumbbells let each side work on its own, surfacing a strength difference between limbs that a barbell would quietly cover for, and leaving the wrist free to rotate through the movement.

Every exercise using:Dumbbell

These train the biceps too, using equipment this one does not:

Related exercises

Illustration: Everkinetic — CC BY-SA 4.0 — license. Modified versions are shared under the same license. Full attribution →

ⓘ Informational only — not a substitute for professional fitness or medical advice.