Combine Arm and Leg Moves with Bicep & Hammer Curls Into Squats

Bicep & Hammer Curls Into Squats

Rep Range

5-10

Hints

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.

Muscle Focus

Primary Muscles

Biceps, Brachialis, Quads, Glutes

Secondary Muscles

Forearm, Hamstrings, Adductors, Erector Spinae

Tertiary Muscles

Shoulders, Core, Calves