Strength

Dumbbell Wall Sit With Curl

The Dumbbell Wall Sit With Curl is a potent exercise targeting thighs, glutes, and biceps. It pairs a squat against a wall with bicep curls to boost lower body and arm strength along with endurance.

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Dumbbell Wall Sit With Curl instructions

Step-by-step instructions

Stand facing away from a wall with a dumbbell in each hand.

Walk your feet forward a bit, lean back, and slide down until your thighs are parallel to the floor, as if you were sitting in an invisible chair. Your back should be flat against the wall.

Hold the position and perform a bicep curl by lifting the weights towards your shoulders.

Lower your hands back to the starting position.

Stand up and repeat for the programmed number of reps.

Stand facing away from a wall with a dumbbell in each hand.

Walk your feet forward a bit, lean back, and slide down until your thighs are parallel to the floor, as if you were sitting in an invisible chair. Your back should be flat against the wall.

Hold the position and perform a bicep curl by lifting the weights towards your shoulders.

Lower your hands back to the starting position.

Stand up and repeat for the programmed number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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