Dumbbell Jump Squat To Bicep Curl

How To Do A Dumbbell Jump Squat To Bicep Curl Correctly

The Dumbbell Jump Squat To Bicep Curl combo is a great way to rev up the heart rate and hit the legs and biceps during one set.

To get started:

1. Hold a pair of dumbbells in each hand, arms extended down by your sides, with a slightly wider than hip width stance.
2. With your chest up, initiate the squat movement by first sitting back to bend at the hips, followed by bending your knees to squat down so your thighs are close to parallel to the floor.
3. Press through the floor as your extend your hips and explode into a jump straight up into the air.
4. Ensure you cushion your joints by landing softly as you land on the balls of your feet, then your heels.
5. Then immediately complete a bicep curl by rotating your wrists so your palms are facing forward, then keeping your upper arms tucked to your sides, bend your elbows and contract your biceps to curl the dumbbells up towards your shoulders.
6. Feel a strong contraction at the top of the movement, then under control, slowly extend your arms to lower the dumbbells back to your sides, keeping your palms facing forward.
7. Think about taking twice as long to lower the dumbbells as it takes to lift them.
8. Then immediately complete another jump squat.
9. Repeat.

Primary Muscles Worked

Other Jump Squat Variations

• Squat To Jump Squat Combo
• Jump Squat
• Dumbbell Jump Squat