Dumbbell Biceps Curl Squat

Target muscle

Biceps

Also works

Forearms

Equipment

Dumbbell

Body part

Upper arms

How to do the dumbbell biceps curl squat

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.
2. Keeping your back straight and your elbows close to your sides, exhale and curl the dumbbells up towards your shoulders.
3. Pause for a moment at the top, squeezing your biceps.
4. Inhale and slowly lower the dumbbells back down to the starting position.
5. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the biceps. The forearms work as secondary muscles. See all biceps exercises or every dumbbell exercise.