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Dumbbell Squat with Hammer Curl
Dumbbell squat combined with hammer curl that targets quads, glutes, biceps, and forearms to build lower body strength, arm thickness, and overall endurance; commonly scaled by adjusting weight or squat depth.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Abs, Lower Back
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
7/10Long Head, Brachialis
Forearms
6/10Flexors
Hamstrings
5/10Biceps Femoris, Semitendinosus, Semimembranosus
Abs
4/10Rectus Abdominis
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, holding a dumbbell in each hand with neutral grip at your sides, core engaged, chest up.
- Push hips back and bend knees to lower into squat until thighs are parallel to floor.
- Drive through heels to stand up, keeping back straight.
- At top of squat, curl dumbbells toward shoulders with elbows tucked.
- Squeeze biceps at top of curl.
- Lower dumbbells controlled to sides.
- Repeat sequence for reps.
Coaching Tips
Form Cues
- Knees track over toes
- Chest up throughout
- Elbows close to body
- Heels drive up
- Core braced
- Neutral grip steady
Breathing
Inhale during squat descent, exhale through ascent and curl.
Tempo
3-0-2
Range of Motion
Squat to thighs parallel or deeper if mobility allows; curl from full arm extension to dumbbells near shoulders without swinging.
Safety
Safety Notes
- Avoid if acute knee or elbow pain
- Use lighter weights to master form
- Maintain neutral spine
- Stop if sharp pain occurs
- Warm up joints before heavy sets
Spotting
Spotter not typically needed; use lighter weights or safeties if available for heavier loads.
Common Mistakes
- Rounding back in squat
- Swinging weights in curl
- Knees caving inward
- Incomplete squat depth
- Locking elbows at bottom
When to Avoid
- Acute knee injuries
- Elbow tendonitis
- Lower back strain
Flexibility Needed
- Ankle dorsiflexion for squat depth
- Shoulder flexion for grip comfort
Build Up First
- Master basic squat form
- Know proper hammer curl technique
Also known as
Squat Hammer Curl, Dumbbell Squat Curl
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