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Dumbbell Squat Curl to Shoulder Press
Intermediate - Strength - Compound
Targeted Muscle Group
Upper Legs
Biceps
Shoulders
Recommended Equipment
Dumbbell
How to do it
The dumbbell squat to bicep curl to shoulder press is a dynamic compound exercise that targets multiple muscle groups, including the quadriceps, glutes, biceps, shoulders, and triceps.
Stand with your feet about shoulder-width apart, holding a dumbbell in each hand by your sides with your palms facing forward. Keep your back straight, chest up, and core engaged for stability.
Lower your body into a squat position by bending your knees and pushing your hips back as if you're sitting into a chair. Keep your chest up and your knees in line with your toes.
Lower yourself until your thighs are parallel to the ground, or as far as comfortable while maintaining good form.
As you rise from the squat position, simultaneously perform a bicep curl by bending your elbows and lifting the dumbbells towards your shoulders. Keep your upper arms stationary and only move your forearms during the curl. Squeeze your biceps at the top of the curl to fully engage the muscles.
Once you reach the top of the curl, transition smoothly into a shoulder press by pressing the dumbbells overhead. Extend your arms fully while keeping your palms facing forward at the top of the movement. Engage your shoulder muscles throughout the press.
Slowly lower the dumbbells back to the starting position by reversing the movements: lower the weights to your shoulders, then lower your arms back down to your sides. Descend back into the squat position simultaneously as you lower the dumbbells. Perform the desired number of repetitions, maintaining proper form throughout.
