This advanced combination joins a squat and biceps curl to involve both the lower and upper body.

Muscle group: Quadriceps

Steps

Stand with feet shoulder-width apart, knees slightly bent and abs braced. Hold a dumbbell in each hand and curl them toward your shoulders. Bend your hips and knees into a squat while extending your arms to lower the dumbbells toward the floor. Pause and return to the starting position under control.

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