Dumbbell Squat With Curl and Overhead Press

By Douglas Taurel, TaurelFitness.com
October 13, 2015 Updated: October 20, 2015
Combination or complex exercises are a phenomenal way to add intensity and burn more calories in a shorter amount of time. They are also great to help inspire you if you’re getting bored with your current workout.
 
This move will work your legs, glutes, biceps, and shoulders.

This move will work your legs, glutes, biceps, and shoulders. Perform each move consecutively, starting with the squat, then the dumbbell curl, and the overhead shoulder press. 

Squat

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  • Stand with your feet shoulder-width apart, and hold a pair of dumbbells at your sides. 
  • Keeping your back arched naturally, bend at the hips and knees, and lower yourself until your thighs are parallel to the floor.
  • Hold for one second and push back up to standing.

Dumbbell Bicep Curl

Dumbbell shoulder matrix movement 6. (Benjamin Chasteen/Epoch Times)
Dumbbell shoulder matrix movement 6. (Benjamin Chasteen/Epoch Times)
  • Immediately bring the dumbbells up into a bicep curl by curling the dumbbells to your shoulders. 
  • To get more definition in your biceps, rotate your thumbs out slightly so that your dumbbells are completely flat as if they are connected and you’re holding a straight bar.

Dumbbell Shoulder Press

Dumbbell overhead press last movement. (Benjamin Chasteen/Epoch Times)
Dumbbell overhead press last movement. (Benjamin Chasteen/Epoch Times)
  • Immediately go into an overhead shoulder press by rotating your wrists outward as you press the dumbbells overhead so that your palms face forward at the top. 
  • Hold for one second and bring dumbbells back down to starting position of the squat and repeat the entire sequence.
  • These three movements all add up to one repetition.  
  • Do 20 repetitions of this exercise for 5 sets.
Equipment loan courtesy of Fitness Showrooms NYC
 
Douglas Taurel is the owner of Taurel Fitness. He’s been a fitness expert and nutrition consultant for over 15 years. He trains triathletes, executives, and performers. Sign up for his healthy recipes and workout tips at TaurelFitness.com and follow him @TaurelFitness 
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