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.
View all exercises
Dumbbell Wall Sit With Curl instructions
Step-by-step instructions
1
Stand facing away from a wall with a dumbbell in each hand.
2
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.
3
Hold the position and perform a bicep curl by lifting the weights towards your shoulders.
4
Lower your hands back to the starting position.
5
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
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Med Ball Plie Squat To Calf Raise with trainwell
Med Ball Plie Squat To Calf Raise
The Med Ball Plie Squat To Calf Raise is an all-encompassing exercise, working the thighs, calves, and shoulders. Combining a squat with calf raise, it boosts leg and core strength, and improves balance, stability, and overall endurance using a medicine ball.
Try it out
Bodyweight
Lateral Lunge with trainwell
Lateral Lunge
Lateral Lunges enhance leg strength and tone, particularly in thighs and glutes. The side-to-side movement improves balance and stability, benefiting your core too. A unique twist on conventional lunges.
Try it out
Strength
Kettlebell Waiters Carry with trainwell
Kettlebell Waiters Carry
Kettlebell Waiters Carry strengthens core muscles and shoulders, and enhances balance, stability, and endurance. Ideal for fitness and rehab programs, this exercise mimics the motion of a waiter carrying a tray.
Try it out
Start your fitness journey today
Enjoying exercises like Dumbbell Wall Sit With Curl, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer