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.
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
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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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