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Arms Out Dumbbell Squat

How To Do An Arms Out Dumbbell Squat Exercise Demonstration Video and Guide

The arms out dumbbell squat is a challenging variation of the traditional bodyweight air squat.

In addition to targeting your quadriceps, hamstrings, and glutes, by isometrically holding the dumbbell with your arms extended in front of your body, you’re also hitting your chest, shoulders, arms, and back.

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To get started:

  1. Get into a standard squat position, with feet just outside shoulder width.
  2. Hold a dumbbell horizontally, at its ends, with both hands straight out in front of you.
  3. To lower into the squat, push your hips back, then bend your knees to lower your body to at least parallel to the ground, while keeping your arms extended out in front of you with the dumbbell.
  4. Think about pressing your hands together to get a nice isometric contraction in your chest, shoulders, and back.
  5. Press your feet through the ground to get back to the starting position.
  6. Repeat while keeping the dumbbell extended in front of you for the entire set.

Advanced Variation

Beginner Variation

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