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Dumbbells Squat And Biceps Curl

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Exercise Profile

Primary muscles:

Biceps, Quads

Equipment:

Dumbbell

Difficulty:

Beginner

Dumbbells Squat And Biceps Curl Overview

The dumbbell squat and biceps curl workout is a compound exercise that targets the biceps and quads.

By holding dumbbells in each hand, the biceps are engaged during the curling motion.

The squatting motion primarily engages the quads, with the dumbbells adding resistance for a more challenging workout.

While other muscles may be activated, the focus is on the biceps and quads, making it an effective exercise for these muscle groups.

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Dumbbells Squat And Biceps Curl Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
  2. Keep your back straight and engage your core muscles.
  3. Lower your body by bending your knees and pushing your hips back, as if sitting into a chair.
  4. Continue lowering until your thighs are parallel to the floor, or as low as you can comfortably go.
  5. Pause for a moment, then push through your heels to stand back up to the starting position.
  6. While standing, curl the dumbbells towards your shoulders by bending your elbows.
  7. Keep your upper arms stationary and squeeze your biceps at the top of the movement.

Dumbbells Squat And Biceps Curl Tips

  1. Start by standing with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward. This exercise targets both your biceps and quads, so make sure to engage these muscles right from the beginning.
  2. As you begin to squat, remember to keep your back straight and chest lifted. This will help you maintain proper form and prevent any unnecessary strain on your lower back. Feel the burn in your quads as you lower your body down.
  3. As you rise back up from the squat, exhale and simultaneously perform a biceps curl. Keep your elbows close to your body and focus on squeezing your biceps at the top of the movement. This will help you maximize the engagement of your biceps muscles.
  4. Throughout the exercise, it’s important to maintain control and avoid any jerky movements. Slow and controlled motions will not only improve your form but also increase the effectiveness of the exercise. Remember, quality over quantity!
  5. Don’t forget to breathe! Inhale as you squat down and exhale as you rise up and perform the biceps curl. Proper breathing technique will not only provide you with the necessary oxygen but also help you stay focused and in tune with your body.

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