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 Bodyweight Side Lying Biceps Curl and the Biceps Leg Concentration Curl.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Biceps Curl Squat

Dumbbell Biceps Curl SquatPlay demonstration
Primary muscle
Biceps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Forearms

How to perform Dumbbell Biceps Curl Squat
  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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Bodyweight Side Lying Biceps CurlPlay demonstration

    1. Bodyweight Side Lying Biceps Curl

    53% match
    • Biceps
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the biceps with bodyweight alone.

    How to perform this exercise
    1. Lie on your side with your legs extended and your head supported by your arm.
    2. Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
    3. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: biceps, the same as the Dumbbell Biceps Curl Squat
    • Equipment: bodyweight only, not free weights
  2. Biceps Leg Concentration CurlPlay demonstration

    2. Biceps Leg Concentration Curl

    52% match
    • Biceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on a bench with your legs spread apart and your feet flat on the ground.
    2. Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
    3. With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
    4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: biceps, the same as the Dumbbell Biceps Curl Squat
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Dumbbell Biceps Curl Squat
  3. Bodyweight Squatting RowPlay demonstration

    3. Bodyweight Squatting Row

    51% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it works the lats rather than the biceps.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding onto a sturdy object or suspension trainer with your arms extended.
    2. Lower your body into a squat position, keeping your back straight and your knees behind your toes.
    3. From the squat position, pull your body up towards the object or suspension trainer, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Biceps Curl Squat
  4. Squat To Overhead ReachPlay demonstration

    4. Squat To Overhead Reach

    50% match
    • Quads
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it works the quads rather than the biceps.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Lower your body down into a squat position by bending your knees and pushing your hips back.
    3. As you come up from the squat, extend your arms overhead, reaching towards the ceiling.
    4. Return to the starting position by lowering your arms and bending your knees to squat down again.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: quads, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Biceps Curl Squat
  5. Squat To Overhead Reach With TwistPlay demonstration

    5. Squat To Overhead Reach With Twist

    50% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Lower your body into a squat position by bending your knees and pushing your hips back.
    3. As you come up from the squat, raise your arms overhead and twist your torso to one side.
    4. Return to the starting position and repeat the squat, this time twisting your torso to the opposite side.
    5. Continue alternating sides with each squat repetition.

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

    Why this matches
    • Primary muscle: quads, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Biceps Curl Squat
  6. Bodyweight Squatting Row (With Towel)Play demonstration

    6. Bodyweight Squatting Row (With Towel)

    49% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a towel in front of you with your palms facing down.
    2. Bend your knees and lower your body into a squat position, keeping your back straight and your chest up.
    3. As you lower into the squat, simultaneously pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the bottom of the squat, then slowly return to the starting position while extending your arms.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Biceps Curl Squat
    • Balance: harder to stay steady on than the Dumbbell Biceps Curl Squat
  7. Standing Calf Raise (On A Staircase)Play demonstration

    7. Standing Calf Raise (On A Staircase)

    49% match
    • Calves
    • Bodyweight
    • Beginner
    • Isolation

    A looser match: it works the calves rather than the biceps.

    How to perform this exercise
    1. Stand on the edge of a step or a sturdy platform with your heels hanging off and your toes on the step.
    2. Hold onto a railing or wall for balance if needed.
    3. Slowly raise your heels as high as possible, lifting your body weight onto the balls of your feet.
    4. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: calves, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Biceps Curl Squat
  8. Standing CalvesPlay demonstration

    8. Standing Calves

    49% match
    • Calves
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes pointing forward.
    2. Raise your heels off the ground as high as possible, standing on your toes.
    3. Hold the position for a moment, then slowly lower your heels back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: calves, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Biceps Curl Squat
  9. Bodyweight Squat

    9. Bodyweight Squat

    47% match
    • Quads
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
    2. Begin the movement by flexing your knees and hips, sitting back with your hips.
    3. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: quads, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Biceps Curl Squat
    • Balance: easier to stay steady on than the Dumbbell Biceps Curl Squat
  10. Semi Squat JumpPlay demonstration

    10. Semi Squat Jump

    46% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Bend your knees and lower your body into a squat position.
    3. Jump explosively, extending your hips and knees while swinging your arms for momentum.
    4. Land softly on the balls of your feet and immediately go into the next repetition.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: quads, not biceps
    • Equipment: bodyweight only, not free weights
    • 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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