This exercise combines a squat with a curl to effectively work the entire body. This is an advanced exercise.

Muscle group: Legs


Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.

Grasp a dumbbell in each hand and curl your arms up to your shoulders.

Bending at the waist, squat down as you lower your hands to the floor (the lower part of a curl).

Pause for a moment and then return to the starting position.


Contract your biceps as you curl your arms up.

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