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Dumbbell Bicep Curl Squat & Press

  • Intermediate
  • Dumbbell
  • Full Body

Setup instructions

1) Stand tall with a slight bend in the knees. Chest up and core tight.

2) Rest the dumbbells by your side.

Perform instructions

1) Perform a bicep curl. Bend the elbows and bring the weights toward your shoulders. Twist the wrists so the palms are facing you at the top.

2) Pause for a second and squeeze your biceps - keep your arms here.

3) Squat down until your legs are at least parallel to the floor.

4) Pause for a second at the bottom. Drive up from the heels back to standing.

5) At the top of the movement, shoulder press by extending your arms upwards - keep a slight bend in your elbows.

6) Lower the weights back down to the starting position.

7) Repeat.

Health benefits

Strength · Muscular Endurance

Skills

Power · Coordination · Balance

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