Upper Arms Exercise · Dumbbell

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Dumbbell Biceps Curl Squat

Category

Upper Arms

Equipment

Dumbbell

Target

Biceps

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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.

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.

Muscles Worked

The Dumbbell Biceps Curl Squat primarily targets the Biceps, with Forearms as the primary synergist muscle group.

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.

Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable · Biceps

FAQ

What muscles does the Dumbbell Biceps Curl Squat work?

The Dumbbell Biceps Curl Squat primarily targets the biceps, with the forearms as the main supporting muscle group.

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

The Dumbbell Biceps Curl Squat is done with a dumbbell.

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

If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.