How to do it
Maintain a tall chest and brace your core through the squat and curl.
- 1
Stand with your feet wider than shoulder-width apart, toes pointing outwards.
- 2
Lower into a quarter squat while keeping your arms straight by your sides.
- 3
As you rise onto your tip toes, curl your arms up towards your shoulders.
- 4
Lower your arms and heels as you return to the squat position.
- 5
Repeat the movement for the desired number of repetitions.
Expert tip
Keep your elbows close to your body during the curl to maximize bicep engagement.
Common mistakes
- ✕Letting knees cave inward in the squat
- ✕Using hip momentum to swing the arms up
- ✕Rising onto the full foot, not the balls