Dumbbell Squat Bicep Curl With Single Arm

STRENGTH

How to Do

How to Do Seated Alternating Dumbbell Curl

The seated alternating dumbbell curl should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the seated alternating dumbbell curl.

Beginning

Beginning Squat Bicep Curl

1. Maintain good posture with shoulder blades back and down, and good stability throughout the belly.

2. Begin with a thorough warm up before starting this exercise. This engages the sensory system.

Movement

Squat Bicep Curl Movement

1. Start with the feet shoulder width apart, feet pointing straight ahead, and hands to the side (as shown).

2. You may find that in time you will be "stronger" at this progression than a normal "standing bicep curl".

3. Begin the movement with a squat - the weighted hand swings back slightly to "load".

4. Accelerate through the squat and generate momentum.

5. Using this momentum, add these forces into a 1 arm bicep curl (as shown).

6. Simultaneously lower the weight while returning into a squat.

7. Let this movement flow (in other words - let the leg drive transfer energy into the arm).

Benefits

Squat Bicep Curl Benefits

The hips, glutes, quadriceps, and biceps are all worked out in the squat curl. This workout tones your entire body, improves flexibility and balance, and strengthens your lower body and arms.

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