The Dumbbell Biceps Curl Squat is a compound exercise that targets the biceps, quadriceps, hamstrings, and glutes. It involves performing a biceps curl while squatting at the same time, providing a full-body workout.
How to perform
Step by step instructions for the Dumbbell Biceps Curl Squat:1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms fully extended by your sides, palms facing forward.
2. Engage your core and keep your chest up as you squat down, pushing your hips back and bending your knees to lower your body into a squat position. Keep your back straight throughout the movement.
3. As you lower into the squat, simultaneously perform a biceps curl by bending your elbows and bringing the dumbbells towards your shoulders.
4. Pause briefly at the bottom of the squat position, then push through your heels to stand back up while lowering the dumbbells back to the starting position.
5. Repeat the movement for the desired number of reps, maintaining proper form and control throughout the exercise.
6. Remember to breathe consistently throughout the exercise, exhaling as you lift the dumbbells and inhaling as you lower them.
7. To increase the difficulty of the exercise, you can use heavier dumbbells or perform the movement at a slower pace. Alternatively, you can also incorporate a jump squat at the end of each repetition to add a plyometric element to the exercise.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.