Description

The dumbbell biceps curl squat is a compound exercise that targets multiple muscle groups simultaneously.

Starting Position

Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.

Technical Execution

Lower into a squat position while simultaneously performing a biceps curl, bringing the dumbbells towards your shoulders.

Range of Motion

Ensure a full range of motion by going as low as you can in the squat without compromising form, and fully extending your arms during the biceps curl.

Variations

Variations can include adding a jump at the end of the movement for explosiveness or performing the exercise on a Bosu ball for added balance challenge.

Common Mistakes

Common mistakes include leaning too far forward, using momentum to lift the weights, and not keeping the core engaged.

Practical Advice

Focus on proper form and controlled movements. Start with lighter weights to master the technique before increasing the load.

Additional Notes

This exercise is great for building strength and coordination in the lower body and arms.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

Secondary Muscles