Dumbbell squat to dumbbell curl exercise
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Dumbbell squat to dumbbell curl

Exercise details

  • Target muscles: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis), Biceps Brachii
  • Synergists: Gluteus Maximus, Adductor Magnus, Soleus, Brachialis, Brachioradialis
  • Dynamic Stabilizers: Hamstrings, Gastrocnemius
  • Important Stabilizers: Erector Spinae
  • Mechanics: Compound
  • Forces: Push (squat), Pull (curl)

Starting position

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides.


  1. Inhale as you squat down until your thighs are at least parallel to the floor.
  2. Exhale as you stand back up.
  3. Curl the dumbbells up to your shoulders immediately after standing back up.
  4. Reverse the motion to return to the starting position.
  5. Repeat for the desired number of repetitions.

Comments and tips

  • Make sure that you have already mastered the dumbbell squat and the two-arm dumbbell curl before attempting this exercise.
  • Keep in mind that as you curl the dumbbells, your forearms must rotate to face your shoulder. Upon returning to the starting position, you must reverse the motion so that your palms are facing each other again.
  • Keep a neutral back and upright torso throughout the exercise.
  • The dumbbell squat to dumbbell curl combines two exercises and is good for functional fitness. The dumbbell squat is a compound exercise that emphasizes your leg and elbow flexor muscles. This is helpful for activities that use both leg and elbow flexor muscles at the same time, such as lifting a box off the floor. The dumbbell curl, on the other hand, specifically builds on your biceps.
  • See also the dumbbell squat, the two-arm dumbbell curl and the barbell front squat to overhead press.

Dumbbell squat to dumbbell curl video


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