Exercise guide · Beginner · Compound

Dumbbell Biceps Curl Squat - Flexible Variation: How to Do It & Muscles Worked

The dumbbell biceps curl squat is a compound exercise that combines a traditional biceps curl with a squat, engaging both the upper arms and lower body. This movement targets the biceps while also requiring coordination and some lower body strength.

Primary muscles
Biceps
Secondary muscles
Forearms
Equipment
Dumbbell
Level · type
Beginner · Compound
Demonstration of the dumbbell biceps curl squat - flexible variation
Front view: muscles worked by the dumbbell biceps curl squat - flexible variation. Primary: biceps. Secondary: forearms.
Back view: muscles worked by the dumbbell biceps curl squat - flexible variation. Primary: biceps. Secondary: forearms.
Primary Secondary

How to do the dumbbell biceps curl squat - flexible variation

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

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell biceps curl squat - flexible variation by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Biceps Curl Squat - Flexible Variation alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.