Dumbbell Biceps Curl Squat

BicepsDumbbellBeginner
Step 1: Stand with feet shoulder-width apart, holding dumbbells in each hand, palms facing forward. Step 2: Bend your elbows and raise the dumbbells towards your shoulders, keeping your upper arms still. Step 3: While still holding the dumbbells up, lower your body into a squat by bending your knees and pushing your hips back. Step 4: Keep your back straight and your chest lifted as you lower into the squat position. Step 5: Return to the starting position by straightening your legs and standing up, while simultaneously lowering the dumbbells back down to your sides. Repeat the biceps curl squat exercise for the desired number of repetitions.

How to perform the Dumbbell Biceps Curl Squat

  1. Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Biceps Curl Squat using your dumbbell.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your biceps.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your biceps rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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