Bicep Curl Squat


All Workout Routines: Muscle Building | Strength Training | Weight Loss Arm | Bicep | Tricep | Back | Chest | Leg | More!

Bicep Curl Squat

Try this Compound Exercise and Super-Powered Bicep Curl, which Works the Upper and Lower Body

Welcome to our Bicep Curl Squat Exercise Instruction Guide!

On this page you’ll learn how to do this compound exercise using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other weight training exercises.

Have you checked out our best bicep exercises yet? See if this bicep exercise made the list.

Exercise Summary

Exercise Name: Bicep Curl Squat
Main Muscle: Biceps
Secondary Muscle(s): Calves, Hamstrings, Glutes, Quadriceps
Exercise Type: Pull, Compound
Equipment Required: Dumbbells

Exercise Description and Instruction:

This version of the Bicep Curl throws in one of the best, Weight Training Exercises, the Squat.

Due to the bicep curl portion of the exercise, you can only use a limited amount of weight. Therefore, this exercise is primarily a bicep exercise. If you can’t squat more than you can curl, then you either have bigger arms than anyone in the world or some pretty serious leg problems.

To Perform This Exercise:

  1. Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
  2. Grasp a dumbbell in each hand and curl your arms by bending at the elbows, bringing your wrists to your shoulders, and keeping your elbows in a locked position.
  3. Extend your arms and return the dumbbells to the starting position at your sides.
  4. While bending at the waist, squat down and descend until thighs are just past parallel to floor.
  5. Return to the starting position by extending your knees and hips until your legs are straight.
  6. Repeat the exercise for the prescribed number of repetitions.


  1. Perform this exercise in front of a mirror at first so that you can monitor and correct your form.
  2. Keep your head facing forward, your back straight, your chest high, and your feet flat on floor. Your knees should point same direction as feet throughout movement.
  3. Focus on keeping your elbows locked in during the bicep curl portion of the exercise.
  4. While squatting, focus on staying back on your heels with your back straight.


Check out some of our other compound exercises that are primarily bicep exercises:

  1. Bicep Curl With Deadlift
  2. Forward Lunge With Bicep Curl
  3. Lateral Lunge With Bicep Curl

Now that you’ve seen the Bicep Curl Squat, check out all of our different bicep exercises.

Final Related Pages:

Or, check out these other pages of interest:

  • All Weight Training Exercises
  • Bicep Workouts and Tricep Workouts
  • Best Bicep Exercises
  • Barbell Exercises / Body Weight Exercises / Cable Exercises / Dumbbell Exercises

You’ve seen the Bicep Exercises. Check out the Workout Routines.
Start at our Home Page.

Rate article