Bicep & Hammer Curls Into Squats
This full-body exercise mainly works your biceps, brachialis and quads, with help from your forearm, hamstrings and adductors. Watch the demo video, then follow the tips below.
Rep Range
5-10
How to do Bicep & Hammer Curls Into Squats
Standing with dumbbells at your sides, perform a bicep curl, then transition into a hammer curl. Following the curls, descend into a squat.
Common mistakes
Maintain good posture throughout. Ensure curls are controlled and elbows stay pinned to your sides. For the squat, keep knees tracking over toes.
Breathing
Inhale during the curl phase, exhale as you squat, inhale while returning to the starting position.
Muscles worked
Primary Muscles
Biceps, Brachialis, Quads, Glutes
Secondary Muscles
Forearm, Hamstrings, Adductors, Erector Spinae
Tertiary Muscles
Shoulders, Core, Calves
