Sumo Squat to Narrow Curl

Sumo Squat to Narrow Curl

  • Duration: 00:00:23
## Body Part/Parts Used:
- Quadriceps (front of the thighs)
- Adductors (inner thighs)
- Glutes (butt)
- Biceps (upper arm)
- Forearms

### Equipment Needed:
- Dumbbells

### Difficulty:
- Intermediate

### Directions:
1. Start by standing with your feet wider than shoulder-width apart, toes pointed slightly outward. Hold a pair of dumbbells in front of you, palms facing your torso.

2. Engage your core and keep your back straight as you lower yourself into a sumo squat. Push your hips back and bend your knees until your thighs are parallel to the ground.

3. As you reach the bottom of the squat, keep your core engaged and your back straight.

4. Perform a hammer curl by bending your elbows and curling the dumbbells towards your shoulders. Keep your palms facing each other during the curl. Lower the dumbbells back to the starting position

5. Begin to stand back up, pushing through your heels and straightening your legs.

6. Reset to the initial position, ensuring your feet are still wider than shoulder-width and your grip on the dumbbells is secure.

8. Repeat for the desired number of reps.

### What it does for a person & the benefits:
This compound movement is excellent for time-efficient workouts, as it targets multiple muscle groups. The sumo squat part of the exercise primarily works on the lower body, particularly engaging the quadriceps, adductors, and glutes. This helps improve lower body strength, power, and flexibility.

The hammer curl component targets your biceps and forearms, improving upper body strength. Since you're performing this exercise with dumbbells, you're also encouraging muscular balance and coordination.

Moreover, by combining these two moves, you create a more dynamic workout that can also offer cardiovascular benefits when performed with minimal rest between sets. This approach can also lead to better calorie burn, making it a versatile option for those looking to improve both strength and body composition.

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