Single-Arm Squat + Curl & Press

How to Left-Arm Squat + Curl & Press

Primary Muscles: Full Body

Equipment: Dumbbell

Trainer: Ashley Steele

Steps:

1. Stand with your feet shoulder-width apart, holding a dumbbell in your left hand. Initiate the movement with your hips, squat back and down, keeping your chest up and your back arched.

2. Pause briefly, holding the down-position for two seconds. Tighten your glutes and push through your hips to drive your body upward as you return to the starting position.

3. Perform a hammer curl with your left arm and press the dumbbell overhead. Slowly lower the weight down to your left hip until your elbow is fully straight. Pause briefly, and repeat the squat, curl, and press sequence on the left side for the specified amount of time or repetitions.

4. Focus on maintaining good spinal alignment. Ensure your back stays arched by keeping your chest up during the squat.

5. You should feel this exercise challenging your glutes, quads, arms, shoulders, and core. 

Alternative Exercises:

Squat + Curl & Press • 1-Arm Squat Thruster

How to Right-Arm Squat + Curl & Press

Primary Muscles: Full Body

Equipment: Dumbbell

Trainer: Ashley Steele

Steps:

1. Stand with your feet shoulder-width apart, holding a dumbbell in your right hand. Initiate the movement with your hips, squat back and down, keeping your chest up and your back arched.

2. Pause briefly, holding the down-position for two seconds. Tighten your glutes and push through your hips to drive your body upward to return to a standing position.

3. Perform a hammer curl with your right arm and press the dumbbell overhead. Slowly lower the weight down to your right hip until your elbow is fully straight. Pause briefly, and repeat the squat, curl, and press sequence on the right side for the specified amount of time.

4. Focus on maintaining good spinal alignment. Ensure your back stays arched by keeping your chest up during the squat.

5. You should feel this exercise challenging your glutes, quads, arms, shoulders, and core. 

Alternative Exercises:

1-Arm Shoulder Press • Curl + Press