Dumbbell Squat and Curl

Beginner Level of Difficulty

The dumbbell squat and curl is a beginner compound exercise. This exercise targets the legs and arms and is suitable for any fitness level.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Biceps


Biceps are the pair of muscles on the front of the upper arm connecting the shoulder to the elbow. Your biceps are used in everything from turning a doorknob to lifting heavy items. Strengthening your biceps can greatly reduce the "flabby arms" look.

Equipment Used

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

dumbbell squat and curl - step 1

Step 1

Start in a standing position with your feet shoulder width apart while holding the two dumbbells at your side.

dumbbell squat and curl - step 2

Step 2

Lower your body down into a squatting position, stand back up and curl the dumbbells up towards your shoulders.

dumbbell squat and curl - step 3

Step 3

Lower the dumbbells back down to the starting position and repeat.