How to do a dumbbell squat curl press Stand up straight and hold a pair of relatively light dumbbells by your sides. Squat down until your hips are parallel with your knees. Push yourself back up with your legs. Rotate your wrists so that you’re now holding the dumbbells with a supinated grip and then curl them toward your shoulders.

Squat Curl Instructions 1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. 2. Bend your knees, press your hips back, squeeze the biceps and lift the dumbbells. 3. Press your heels into the floor to return to the initial position, and slowly lower the arms.

Squat Curl Press Start standing with feet about shoulder width apart and weights down at either side of you. Lower hips until thighs are parallel to the ground (or as close to this as you can). Squeeze glutes and push into your heels to bring yourself back to standing.

Briefly pause, curl the weights toward the shoulder, and immediately press the weights overhead with control. Slowly lower the weights to the sides, and repeat the sequence. Continue the squat, curl, and press for the specified amount of time or repetitions.