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Dumbbell Squat with Bicep Curl
Dumbbell squat combined with bicep curl that targets quads, glutes, and biceps for full-body strength and muscle tone; efficient compound movement for conditioning and time-saving workouts.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Biceps, Glutes
Secondary Muscles
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
Biceps
9/10Long Head, Short Head
Glutes
8/10Glute Max
Hamstrings
6/10Biceps Femoris, Semitendinosus
Abs
5/10Rectus 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 dumbbells at your sides with palms facing forward, chest up and core engaged.
- Inhale and bend knees and hips to lower into squat, keeping back straight and dumbbells at sides.
- Lower until thighs are parallel to floor or as deep as mobility allows.
- Exhale and push through heels to stand, driving hips forward.
- Simultaneously curl dumbbells toward shoulders by flexing elbows, keeping upper arms stationary.
- Squeeze biceps at top of curl.
- Lower dumbbells controlled to sides while preparing for next squat.
Coaching Tips
Form Cues
- Chest up
- Knees track over toes
- Elbows close to body
- Core braced
- Heels down
Breathing
Inhale during squat descent; exhale during ascent and curl.
Tempo
3-0-2
Range of Motion
Squat from full standing to thighs parallel to floor; curl from arms extended at sides to dumbbells at shoulders with elbows flexed fully.
Safety
Safety Notes
- Avoid if acute knee or elbow pain
- Use lighter weights if new to compound moves
- Maintain neutral spine to prevent back strain
- Stop if dizziness or discomfort occurs
- Warm up joints before starting
Spotting
Spotter can assist by supporting dumbbells during curl if heavy; not typically required for squat portion, use safeties if needed.
Common Mistakes
- Rounding back during squat
- Swinging dumbbells with momentum
- Knees caving inward
- Leaning forward excessively
- Incomplete curl range
When to Avoid
- Acute knee injuries
- Elbow tendonitis
- Lower back pain
- Shoulder instability
Flexibility Needed
- Hip flexion for squat depth
- Ankle dorsiflexion
- Shoulder flexion for curl
Build Up First
- Master basic bodyweight squat
- Know proper bicep curl form
- Core stability competency
Also known as
DB Squat Curl, Squat to Bicep Curl, Dumbbell Squat and Curl
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