TETSUDumbbell Biceps Curl Squat
The Dumbbell Biceps Curl Squat is a dumbbell exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 5 steps below for correct form, with an animated demonstration.
bicepsupper arms
forearms
dumbbell
How to do the Dumbbell Biceps Curl Squat
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.
- Keeping your back straight and your elbows close to your sides, exhale and curl the dumbbells up towards your shoulders.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Biceps Curl Squat work?
The Dumbbell Biceps Curl Squat primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Dumbbell Biceps Curl Squat?
You need a dumbbell to perform the Dumbbell Biceps Curl Squat.
How many sets and reps of the Dumbbell Biceps Curl Squat should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Biceps Curl Squat suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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