Squat bicep curl with dumbbells and rotation
- Improves strength/definition in quadriceps/front of the upper thigh.
- Improves strength/definition in hamstrings/back of the upper thigh.
- Improves strength/definition in bicep/front of upper arm.
- Improves rotator cuff/shoulder strength/stability.
- Improves coordination between upper and lower body.
- Must have good lower back strength.
- Must have good coordination between upper and lower body.
- Must not have excessive “forward rounding” of the shoulders.
- Should be able to perform classic squat with good posture.
- Should be able to perform classic bicep curl with good posture.
- Stand straight with chest up, shoulders back, feet shoulder width apart, adequate floor space, and dumbbell in hand (palm facing out).
How to Do:
- Breathing in, squat down while simultaneously lowering arm into the bottom of a bicep curl.
- Pause and hold the squatting position for three breaths.
- Breathing out, stand back up while curling dumbbell up to chest level.
- As you become accustomed to the movement, continue to increase range of motion.
- Standing up faster will transfer momentum into (and assist) bicep curl.
- Must be able to maintain posture while operating with weight on one side only.
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