10 Best Dumbbell Biceps Curl Squat Alternatives for Limited Equipment

The Dumbbell Biceps Curl Squat is done standing with dumbbells. Ranked closest by our scoring: the Cable Squatting Curl, the Dumbbell Lunge With Bicep Curl and the Dumbbell High Curl.

Dumbbell Biceps Curl SquatWatch the Dumbbell Biceps Curl Squat

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Biceps Curl Squat

The steps for the Dumbbell Biceps Curl Squat itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Dumbbell · Intermediate · Compound

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.
  2. Keeping your back straight and your elbows close to your sides, exhale and curl the dumbbells up towards your shoulders.
  3. Pause for a moment at the top, squeezing your biceps.
  4. Inhale and slowly lower the dumbbells back down to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best Dumbbell Biceps Curl Squat Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Biceps Curl Squat on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Cable Squatting CurlPlay demonstration

    1. Cable Squatting Curl

    85% match

    Biceps · Intermediate · Isolation

    A good swap when you have a cable machine to work with, and it still works the biceps.

    • Cable
    How to perform it
    1. Attach a cable handle to the lowest setting on a cable machine.
    2. Stand facing the machine with your feet shoulder-width apart.
    3. Hold the cable handle with an underhand grip, palms facing up, and arms fully extended.
    4. Lower your body into a squat position, keeping your back straight and knees behind your toes.
    5. As you squat down, curl the cable handle towards your shoulders, keeping your elbows close to your sides.
    6. Pause for a moment at the top of the curl, squeezing your biceps.
    7. Slowly lower the cable handle back to the starting position, fully extending your arms.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Dumbbell Biceps Curl Squat
    • Primary muscle: biceps, the same as the Dumbbell Biceps Curl Squat
    • Equipment: a cable, not free weights
    • Body position: standing, the same as the Dumbbell Biceps Curl Squat
  2. Dumbbell Lunge With Bicep CurlPlay demonstration

    2. Dumbbell Lunge With Bicep Curl

    84% match

    Biceps · Intermediate · Compound

    It still works the biceps, through a different movement.

    • Dumbbell
    How to perform it
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.
    2. Take a step forward with your right foot, lowering your body into a lunge position. Your right knee should be bent at a 90-degree angle and your left knee should be hovering just above the ground.
    3. As you lunge forward, simultaneously curl the dumbbells towards your shoulders, keeping your elbows close to your body.
    4. Pause for a moment at the bottom of the lunge, then push through your right heel to return to the starting position, lowering the dumbbells back down to your sides.
    5. Repeat the lunge and bicep curl on the opposite side, stepping forward with your left foot.
    6. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: biceps, the same as the Dumbbell Biceps Curl Squat
    • Equipment: free weights, the same as the Dumbbell Biceps Curl Squat
    • Body position: standing, the same as the Dumbbell Biceps Curl Squat
  5. Ez-bar Curl

    5. Ez-bar Curl

    78% match

    Biceps · Beginner · Isolation

    A good swap when you have an EZ bar to work with, and it still works the biceps.

    • Ez-barbell
    How to perform it
    1. Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.
    2. Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.
    3. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.
    4. Then inhale and slowly lower the bar back to the starting position.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: biceps, the same as the Dumbbell Biceps Curl Squat
    • Equipment: free weights, the same as the Dumbbell Biceps Curl Squat
    • Body position: standing, the same as the Dumbbell Biceps Curl Squat

Why You Might Need a Dumbbell Biceps Curl Squat Alternative

You might substitute the Dumbbell Biceps Curl Squat for several reasons: elbow or knee pain, limited equipment, mobility restrictions, or program specificity. Replacing it lets you isolate the biceps or split the compound demands between exercises to manage fatigue. For example, performing strict curls emphasizes elbow-flexor activation (biceps brachii and brachialis) while separate squats let you focus on hip extension and quad recruitment without compromising form. If a joint flares, limit squat depth to a pain-free range and keep a neutral wrist when curling to reduce shear forces and preserve loading without sacrificing muscle tension.

Dumbbell Biceps Curl Squat FAQ

What muscles does Dumbbell Biceps Curl Squat work?

The move targets the biceps brachii, brachialis, and brachioradialis via elbow flexion, while the squat portion engages quads, glutes, and hamstrings through knee and hip extension. Keep the elbows fixed to your sides during the curl to emphasize elbow-flexor activation and avoid shoulder involvement.

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