Biceps Curl Squat with Dumbbell

This exercise combines a squat with a curl to effectively work the entire body. This is an advanced exercise.


  1. Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
  2. Grasp a dumbbell in each hand and curl your arms up to your shoulders.
  3. Bending at the waist, squat down as you lower your hands to the floor (the lower part of a curl).
  4. Pause for a moment and then return to the starting position.

Note: Contract your biceps as you curl your arms up.

Exercise images by Everkinetic.