This exercise involves holding dumbbells and performing bicep curls while simultaneously squatting. It targets both the biceps and lower body muscles.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including quads, glutes, hamstrings, and calves
- Improves balance and stability
- Increases lower body strength and power
- Can be modified for different fitness levels and goals
- Requires minimal equipment and can be done at home or in the gym
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing up.
- Curl the dumbbells up towards your shoulders, keeping your elbows close to your body.
- At the top of the curl, pause and squeeze your biceps.
- Lower the dumbbells back down to the starting position.
- Once you have completed your desired number of curls, hold the dumbbells at your sides and perform a squat.
- Lower your body down as if you were sitting in a chair, keeping your weight in your heels and your chest up.
- Once your thighs are parallel to the ground, push through your heels to stand back up.
- Repeat the dumbbell biceps curl and squat for your desired number of sets and reps.
FRONT VIEW
BACK VIEW
Biceps
Primary
Glutes
Primary
Hamstrings
Secondary
Calves
Secondary
Abs
Secondary