Sit Squat Biceps Curl

Beginner Level of Difficulty

The dumbbell sit squat biceps curl is a beginner compound exercise. This is a a great exercise that targets the lower body and biceps and would be a great addition to ant fitness program.


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 Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

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

sit squat biceps curl - step 1

Step 1

Start in seated position on the bench while holding a dumbbell in each hand.

sit squat biceps curl - step 2

Step 2

Stand up through your heels keeping your back straight and your shoulders pulled back. Once standing, curl the dumbbells up to your shoulders.

sit squat biceps curl - step 3

Step 3

Lower the dumbbells back down to your side and sit back down on the bench.