Upper Arms Exercise · Dumbbell

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Dumbbell Biceps Curl Squat

Pairing a curl with a squat turns this into a combination movement rather than a true isolation exercise — the legs are doing the harder work while the arms curl on the way up. It shows up more in circuit training and general conditioning than in dedicated arm or leg programs. Keep the weight light enough that neither the squat depth nor the curl form suffers for the sake of combining them.

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Also known as: Dumbbell Bicep Curl Squat, Db Biceps Curl Squat, Dumbell Biceps Curl Squat

Category

Upper Arms

Equipment

Dumbbell

Target

Biceps

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Dumbbell Biceps Curl Squat

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing forward.
2. Keeping your back straight and elbows tucked to your sides, exhale and curl the dumbbells upward toward your shoulders.
3. Pause briefly at the top, squeezing your biceps.
4. Inhale and slowly lower the dumbbells back to the starting position.
5. Execute the desired number of reps with smooth cadence and consistent focus on the biceps.

Technique & Form Tips

Execute the movement by bending hips and knees while maintaining balance over the midfoot. The specific torso angle and stance are determined by the chosen variation, focusing on controlled descent and ascent throughout the range of motion.

Common Mistakes to Avoid

• Knee collapse: Keep the knees aligned with the feet to maintain stable tracking.
• Losing torso control: Match the torso position to the variation instead of suddenly dropping the chest or changing balance.
• Losing foot support: Keep the demonstrated foot contact during the lowering and rising phases. Jumping variations have a separate takeoff and landing.

How to Breathe During This Exercise

Breathe in a steady, controlled rhythm throughout the effort.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell Biceps Curl Squat mainly targets your Biceps, with your Forearms helping support the movement.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Cable Squatting Curl Cable · Biceps

FAQ

What muscles does the Dumbbell Biceps Curl Squat work?

The Dumbbell Biceps Curl Squat mainly works your biceps. Your forearms also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Dumbbell Biceps Curl Squat?

You do the Dumbbell Biceps Curl Squat with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell Biceps Curl Squat?

One mistake to watch for is knee collapse: Keep the knees aligned with the feet to maintain stable tracking.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Dumbbell Biceps Curl Squat?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Dumbbell Biceps Curl Squat?

The Cable Squatting Curl trains your biceps with cable and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.