Muscles Worked: Biceps, quadriceps, hamstrings, glutes.
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells by your sides with your palms facing away from you.
Action: Move your body down into a squat while keeping the dumbbells to your sides with your arms fully extended. Stop your squat before your knees go past 90 degrees.
As you stand back up from the squat, curl your dumbbells by bending your elbows. Once your knees are straight and elbows are fully bent, go back into a squatting position while your straighten your arms.
One Arm Curls with Dumbbells
Two Arm Curls with Dumbbells
Curl and Delts with Dumbbells
Front Shoulder Raise with Dumbbells
Lunge Curls with Dumbbells
Lunges with Dumbbells
Reverse Fly with Dumbbells
Shoulder Circles with Dumbbells
Shoulder Press with Dumbbells
Side Shoulder Raise with Dumbbells
Squat Shoulder Press with Dumbbells
Squats with Dumbbells
Triceps Kickbacks with a Dumbbell
Upright Row Squat with Dumbbells
Vertical Shoulder Raise with Dumbbells
1. Practice this exercise to properly coordinate the squat action with the curl action.
2. Inhale as your go down, exhale as you come back up.
3. Keep your abdominal muscles tight to improve your stability and balance.