Squat bicep curl with dumbbells and rotation

STRENGTH

Benefits:

  • 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.



Pre-Requisites:

  • 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.



Preparation:

  • Stand straight with chest up, shoulders back, feet shoulder width apart, adequate floor space, and dumbbell in hand (palm facing out).



How to Do:

  1. Breathing in, squat down while simultaneously lowering arm into the bottom of a bicep curl.
  2. Pause and hold the squatting position for three breaths.
  3. Breathing out, stand back up while curling dumbbell up to chest level.
  4. As you become accustomed to the movement, continue to increase range of motion.
  5. Standing up faster will transfer momentum into (and assist) bicep curl.



Progression Considerations:

  • Must be able to maintain posture while operating with weight on one side only.

AS FEATURED IN

Fitness Magazine eHow About Los Angeles Times
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