Squat With Dumbbells: Form & Techniques


Fitness is possible even if you have limited time and space.   There is nothing like working out at home to give you great results in as little time as possible.  One of the best ways to get quick results is to do weight training, and one of the best overall weight training exercises is to use adjustable dumbbells for a squat press.  It will strengthen your entire body.

Here is the video for dumbbells squat press technique.

When you are watching this video be sure to pay attention to the technique that the instructor is using.   The instructor is at a gym using traditional dumbbells, and they work great, but for home use, I really like adjustable dumbbells, make sure to check them out. Mostly because they are a lot easier to store.   Here is the difference.

Adjustable Dumbbells (1 set – small space)

[phpzon]Bowflex SelectTech 552 Dumbbells, 1[/phpzon]

Regular Dumbbell Set (1 set – a lot more room)
[phpzon]36″ Dumbell Rack w/ Hex Dumbells, 1[/phpzon]

Either one works for any dumbbell exercise. It is mostly a matter of preference or space and it just depends on what you are looking for in your equipment.

Tips for doing a Squat Press correctly.

  • Don’t go too heavy.
  • Always use correct form and a lighter weight.
  • Hold dumbbells at shoulders.
  • Feet shoulder width apart
  • Stomach tight, chest up
  • Basic move is a squat combined with a shoulder press.
  • Keep weight back on heels.
  • Bonus tip: Use knee wraps for squatting to make sure you keep them safe.

Because the squat press works all your major muscle groups it is a fantastic exercise for strengthening your entire body. Remember not to do the same exercise two days in a row.  It is a good idea to also cross train in order to get the most benefit from your exercise routine.  If you are looking for other adjustable dumbbell exercises be sure to check out the other videos on this site (like bicep curls).  You will find some good ones.

Proper Form For An Adjustable Dumbbells Bicep Curl

The bicep curl is a great exercise for building big biceps. To get the most of of a bicep curl using adjustable dumbbells, it is important that you have the proper form. Otherwise all you will get is a damaged shoulder. When you are doing bicep curls you will want to use moderate weights to get the best results. I could write forever on this subject, but it is easier to just show you a video on how to do it.

In this video the instructor is using traditional dumbbells and they work very well.  But I like to work out at home, and don’t have the space for a huge stack of traditional dumbbells.  That is why I use adjustable dumbbells instead.

Adjustable dumbbells can be used for any exercise that traditional dumbbells can be used for but take up far less room.

For me personally, I like the adjustable dumbbells because they are easy to change the weights on, they are comfortable, and they are durable. More then anything else though, they are easy to store.

One of the only downsides to using a set of dumbbells that is adjustable is that the grip can take some getting used to, especially if you are used to using traditional weights. Most people though, find that after a couple of reps it becomes more natural.

Some things to keep in mind when doing a bicep curl with an adjustable dumbbell set.

  • Moderate weight is enough – you don’t need to go too heavy to get great results.
  • Keep your shoulders still when doing the exercise to avoid injury.
  • Use a slow deliberate motion to get the most out of your workout.
  • Don’t do bicep curls two days in a row – vary your workout.

So there you have it… the proper form and technique for a bicep curl that will get you great results.

Happy weight lifting!

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