Squating Bicep Curls

Target Muscles:

Biceps, Quads, Hamstrings, Glutes (Butt)

How To:

  • Stand with feet about shoulder width apart, weight on heels, abs pulled in and good posture
  • Lower yourself down and back by bending your knees. Stick your butt out and keep a straight back
  • Lower yourself down until your upper thigh is parallel to the ground (almost as if you are about to sit on a chair) and hold
  • With weights in each hand, place elbows on the inside of each knee…hands hanging down toward the ground
  • Curl the weights up toward your bicep, stop 3/4 the way and slowly lower them back down
  • Feeling motivated…instead of curling the weights at the same time, alternate. This will leave you in the squat position longer and you are sure to feel it in your legs!

Important: Never let your knees extend past your toes. Keep a straight back . Don’t lean forward and don’t let heals lose contact with the ground. Keep your wrists locked.

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