Dumbbell Biceps Curl Squat

Beginner

Biceps

Dumbbell

Dumbbell Biceps Curl Squat is built for your first months of training, using independent dumbbell loading to deliver control through the whole range.

How to do Dumbbell Biceps Curl Squat

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

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Dumbbell Biceps Curl Squat Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Add reps on the smaller bell before you size up.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Start each set with the weaker arm and match it.

Common Dumbbell Biceps Curl Squat Mistakes

Letting the bells drift off the working path

Keep both dumbbells travelling the same line on every rep.

Letting a nearby joint take over as the set gets hard

Stop the set as soon as the working joint stops leading the movement.

Easier and Harder Than Dumbbell Biceps Curl Squat

Harder progression

Dumbbell Lying Supine Curl

Swap Dumbbell Biceps Curl Squat For

Biceps Narrow Pull-ups

Barbell Curl

Preacher Curl

Dumbbell Biceps Curl Squat — Frequently Asked Questions

How do you do the Dumbbell Biceps Curl Squat?

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward. Keeping your back straight and your elbows close to your sides, exhale and curl the dumbbells up towards your shoulders. Pause for a moment at the top, squeezing your biceps. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Biceps Curl Squat work?

The Dumbbell Biceps Curl Squat primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Biceps Curl Squat should I do?

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Biceps Curl Squat good for beginners?

Yes. The Dumbbell Biceps Curl Squat is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Dumbbell Biceps Curl Squat?

Try the Biceps Narrow Pull-ups, Barbell Curl or the Preacher Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.