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How to do the Squat Bicep Curls

Primary: Biceps.

The Squat Bicep Curl is a combined exercise that targets both the quadriceps, glutes, hamstrings, and the biceps. This strength exercise involves performing a squat while simultaneously executing a bicep curl, making it effective for engaging multiple muscle groups and improving overall coordination. It is suitable for both intermediate and advanced fitness levels and requires the use of dumbbells.

Demo video: Squat Bicep Curls · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand with your feet shoulder-width apart, holding a dumbbell in each hand with arms fully extended and palms facing forward.

  2. 2

    Lower your body into a squat position, keeping your back straight and knees directly above your toes.

  3. 3

    While rising from the squat, curl the dumbbells towards your shoulders by bending your elbows.

  4. 4

    Lower the dumbbells back to the starting position as you return to the standing position.

  5. 5

    Repeat for the desired number of repetitions.

Coaching cues

  • Keep your core engaged throughout the exercise to maintain balance.
  • Avoid swinging the dumbbells to ensure the biceps are properly engaged.
  • Control the movement during both the squat and the curl to maximize muscle engagement.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Squat Bicep Curls alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Concentration CurlDumbbell · beginner Dumbbell CurlDumbbell · beginner Hammer CurlDumbbell · beginner Reverse CurlDumbbell · beginner Incline Dumbbell CurlDumbbell · intermediate Zottman CurlDumbbell · intermediate

Frequently asked questions

What muscles does the Squat Bicep Curls work?

Primary: Biceps.

How many sets and reps of Squat Bicep Curls should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Squat Bicep Curls?

Same movement pattern, different equipment: Concentration Curl, Dumbbell Curl, Hammer Curl, Reverse Curl, Incline Dumbbell Curl, Zottman Curl.

Is the Squat Bicep Curls good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.