Full body / Beginner / Compound (multi-joint)

Dumbbell Squat to Curl

A squat followed by a dumbbell biceps curl at the top, combining lower-body and arm work.

At a glance

Primary

Quads, Glutes, Biceps

Secondary

Hamstrings, Forearms & grip, Lower back (erectors)

Equipment

Dumbbells

Movement pattern

Squat, Elbow flexion (curl)

Level

Beginner

Type

Full body, Compound (multi-joint)

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

1. Stand with feet shoulder-width apart holding dumbbells at your sides.
2. Sit your hips back and bend your knees into a squat, letting the dumbbells hang outside your knees.
3. Drive through your feet to stand up.
4. At the top, curl the dumbbells to your shoulders, then lower them and repeat.

Tips

• Keep the chest up and back flat in the squat.
• Finish standing before you curl.

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