Bench Exercises: Sit Squat Bicep Curls

Bicep curls are one of the most iconic and popular exercises that you’re likely to find. These traditional exercises make use of a lifting motion to help train and strengthen the biceps. Depending upon how you go about doing these exercises and which weight and repetition style you use, bicep curls can be designed to build up muscle mass, muscle strength or both.

There are a number of different variations on the standard bicep curls as well. One of the most common is the sit squat bicep curl, which uses an exercise bench as well as two dumbbells or a barbell. This exercise works not only your arms and shoulders, as a standard bicep curl would, but also your upper leg muscles and glutes, through the motion of the squat.

Performing Sit Squat Bicep Curls

The basic positioning for this exercise requires that you hold both dumbbells or the single barbell in your hands. Your palms should be face up, and your elbows should be bent to 90 degrees and tucked in toward your sides. Position yourself so that your legs are shoulder width apart or slightly wider and so that your feet are parallel and facing forward. You should be standing in front of the exercise bench and facing away from it. Take a moment to ensure that you can comfortably sit down onto the bench without having to look back to see where it is. When you’re ready, return to the standing position and bend your knees very slightly. This is the rest position for the exercise.

To execute the sit squat bicep curls, flex your arms to lift the dumbbells or the barbell up toward your neck. Bend your elbows up to help facilitate this. As you do so, simultaneously bend your knees and extend your hips backward toward the bench. Continue until your buttocks make contact with the bench, and then lift yourself back up with your knees before you completely put the weight down. As you lift yourself back up, lower your arms to the resting position carefully. This is one repetition of the exercise.

Safety and Injury Prevention

Ensure that the bench is fixed in place and will not move away from you as you sit. You should also work on this exercise with a lighter weight first in order to be sure that you’ll be comfortable. Do not place your weight all the way down on the bench, because standing back up may cause back injury; instead, keep your weight supported by your legs the entire time. The bench is merely there to ensure that you achieve a consistent motion through each repetition.


You can modify the exercise to make it more difficult by standing on a Bosu in front of the bench. You can also increase the weight that you use to make it harder, or remove the bench entirely to squat lower down as you work out.


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