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Dumbbell Squat with Curl to Shoulder Press
Full-body compound exercise integrating a squat, bicep curl, and shoulder press with dumbbells to target quads, glutes, biceps, and delts for building strength, hypertrophy, and conditioning.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes, Biceps, Shoulders
Secondary Muscles
Triceps, Abs, Lower Back, Calves, Traps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Biceps
8/10Long Head, Short Head
Shoulders
8/10Anterior Delts, Medial Delts
Hamstrings
6/10Biceps Femoris, Semitendinosus
Triceps
5/10Lateral Head, Medial Head
Abs
5/10Rectus Abdominis
Lower Back
4/10Erector Spinae
Calves
3/10Gastrocnemius
Traps
3/10Upper Traps
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, holding dumbbells at your sides with palms facing your body. Engage your core and keep your chest up.
- Push hips back and bend knees to lower into a squat until thighs are parallel to the ground.
- Drive through heels to rise while curling dumbbells toward shoulders, keeping elbows close to sides.
- From shoulders, press dumbbells overhead by extending arms fully.
- Lower dumbbells to shoulders, then curl them down to sides while descending into squat.
- Repeat the sequence for reps.
- Maintain neutral spine throughout.
Coaching Tips
Form Cues
- Knees track over toes
- Core braced tight
- Elbows stay close on curl
- Press straight up
- Drive through heels
- Chest up always
Breathing
Inhale during the squat descent, exhale as you rise, curl, and press.
Tempo
3-0-2
Range of Motion
Squat to thighs parallel or below with control; curl to shoulders and press to full arm extension overhead without locking elbows.
Safety
Safety Notes
- Avoid if acute shoulder or lower back pain
- Use lighter weights if form breaks
- Stop if knees cave inward
- Consult doctor for joint issues
Spotting
Spotter can assist by supporting dumbbells during press if needed; otherwise, use lighter weights for safety.
Common Mistakes
- Rounding back in squat
- Using momentum on curl
- Flaring elbows during press
- Incomplete squat depth
- Hyperextending neck on press
When to Avoid
- Acute shoulder impingement
- Lower back injuries
- Knee joint instability
Flexibility Needed
- Ankle dorsiflexion for squat depth
- Shoulder flexion to 180 degrees
Build Up First
- Master basic squat form
- Proficient bicep curl technique
- Comfortable with overhead press
Also known as
Squat Curl Press, Dumbbell Squat to Overhead Press, Full Body Dumbbell Thruster
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