Dumbbell Bicep Squat Curl
The Dumbbell Bicep Squat Curl is a compound exercise that mainly works the quads and biceps, with help from the glutes & hips. You'll need: dumbbells.
Required Equipment
Dumbbell Bicep Squat Curl Muscles Worked
Primary
Quads (quadriceps femoris); Biceps (biceps brachii)
Secondary
Glutes (gluteus maximus)
How to do the Dumbbell Bicep Squat Curl
Stand with your feet slightly wider than shoulder-width apart, holding a dumbbell in each hand with arms extended downward.
Lower your body into a deep squat while keeping your chest up and core engaged.
At the bottom of the squat, hold your position and curl the dumbbells up toward your shoulders, squeezing your biceps.
Lower the dumbbells back down in a controlled motion while maintaining your deep squat posture.
Push through your heels to stand back up to the starting position.
Dumbbell Bicep Squat Curl FAQs
What muscles does the Dumbbell Bicep Squat Curl work?
The Dumbbell Bicep Squat Curl mainly works the quads and biceps, with help from the glutes & hips. The main muscles are the quadriceps femoris and biceps brachii.
What equipment do you need for the Dumbbell Bicep Squat Curl?
Dumbbells.
Is the Dumbbell Bicep Squat Curl a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Bicep Squat Curl go on?
It belongs on leg day in a push/pull/legs routine.
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