Dumbbell Goblet Squat and Biceps Curl
Perform a dumbbell goblet squat into a biceps curl to build strength in your quadriceps, glutes, and biceps.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Dumbbell Goblet Squat and Biceps Curl
Description
A combination exercise that targets the legs and biceps by performing a squat and a biceps curl with a dumbbell.
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How to do Dumbbell Goblet Squat and Biceps Curl
- 01Setup
Hold one dumbbell vertically by one end, cupping the top head with both hands against your chest. Stand with feet shoulder-width apart, toes slightly pointed out, and core engaged.
- 02
Keeping your chest upright and back straight, initiate the squat by pushing your hips back and bending your knees, lowering your body as if sitting into a chair.
- 03
Descend until your thighs are parallel to the floor or as deep as comfortable while maintaining good form, then drive through your heels and mid-foot to push back up to the starting standing position, extending your hips and knees fully.
- 04
Once standing tall, keep your elbows tucked close to your sides and curl the dumbbell upwards towards your chest by contracting your biceps.
- 05
Slowly lower the dumbbell back down with control to the goblet hold position, then immediately transition into the next repetition by initiating the squat.
Tips
- Maintain a neutral spine throughout the squat by actively engaging your core and keeping your chest lifted to protect your lower back and ensure proper mechanics.
- Control the eccentric (lowering) phase of both the squat and the curl to maximize muscle engagement and prevent reliance on momentum.
- Keep your elbows fixed close to your body during the curl to isolate the biceps and prevent shoulder involvement or swinging.
- Focus on deep, controlled breathing: inhale on the way down during the squat, and exhale forcefully as you drive up and perform the curl.
Common mistakes
- Rounding the back during the squat can lead to injury; actively engage your core and keep your chest lifted throughout the descent to maintain a straight back.
- Using momentum to swing the dumbbell for the curl diminishes bicep activation; instead, perform a controlled curl by squeezing your biceps with no body movement.
- Allowing knees to cave inward during the squat can strain knee joints; push your knees slightly outward, tracking over your toes, to maintain knee health and proper glute activation.
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Get Ellim — FreeQuestions
Is Dumbbell Goblet Squat and Biceps Curl good for beginners?
Dumbbell Goblet Squat and Biceps Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Goblet Squat and Biceps Curl?
You need Dumbbell to perform Dumbbell Goblet Squat and Biceps Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Goblet Squat and Biceps Curl?
Maintain a neutral spine throughout the squat by actively engaging your core and keeping your chest lifted to protect your lower back and ensure proper mechanics. Control the eccentric (lowering) phase of both the squat and the curl to maximize muscle engagement and prevent reliance on momentum. Keep your elbows fixed close to your body during the curl to isolate the biceps and prevent shoulder involvement or swinging. Focus on deep, controlled breathing: inhale on the way down during the squat, and exhale forcefully as you drive up and perform the curl.
What are common mistakes when doing Dumbbell Goblet Squat and Biceps Curl?
Rounding the back during the squat can lead to injury; actively engage your core and keep your chest lifted throughout the descent to maintain a straight back. Using momentum to swing the dumbbell for the curl diminishes bicep activation; instead, perform a controlled curl by squeezing your biceps with no body movement. Allowing knees to cave inward during the squat can strain knee joints; push your knees slightly outward, tracking over your toes, to maintain knee health and proper glute activation.
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Free · iPhone only · Available on the App Store