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Squat to Hammer Curl to Shoulder Press

This dumbbell combination chains three movements — a squat, a hammer curl on the way up, and an overhead press to finish — into one flowing rep. It compresses lower body, arms and shoulders into a single time-efficient sequence, making it a favorite for full-body circuits and busy training days. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.

Muscles worked

Quads · quadriceps Glutes · gluteus maximus Hamstrings Inner thighs · adductor magnus Lower back · erector spinae Biceps · biceps brachii Front shoulders · anterior deltoid

Sets & reps by goal

Goal	Sets × Reps	Rest
Strength	4 × 4–6 full sequences	2 min
Muscle	3–4 × 8–12 full sequences	60–90 s
Endurance	3 × 15–20 full sequences	45–60 s

Rep ranges per Helms 2014 · Schoenfeld 2016.

Level — Intermediate

Intermediate — each piece is beginner-level, but sequencing them under fatigue is a coordination step up.

Proper form — 5 cues

Hold dumbbells at your sides, palms facing in
Squat to parallel with the chest tall and heels down
Drive up through the heels to a full stand
Curl the dumbbells to the shoulders with elbows pinned as you rise
Press overhead to lockout, then lower fully before the next squat

Breathing: Inhale on the squat descent; exhale in two pushes — one driving up, one pressing overhead.

The 3 mistakes Maddy corrects most

Blurring the three phases into one heave. When the squat drive slings the dumbbells overhead, the curl and press disappear — momentum does their work. Fix: Stand completely, then curl, then press — three distinct chapters per rep, every rep.

Letting the load pick itself by the strongest link. Legs can squat far more than shoulders can press, so a weight chosen for the squat wrecks the press form. Fix: Size the dumbbells to your overhead press — the squat simply gets easier volume.

Arching the lower back on the pressing phase. Fatigue from the squat tempts the ribs to flare, sending the press strain into the lumbar spine. Fix: Re-brace at the top of every stand: glutes tight, ribs down, then press.

Common questions

What muscles does the squat-curl-press combo work?

Nearly everything with a job: quads, glutes and hamstrings in the squat; biceps and forearms in the hammer curl; shoulders, triceps and upper traps in the press; and the trunk bracing throughout. That breadth is its selling point — one dumbbell pair, one movement, most of the body billed.

Is this combo good for fat loss workouts?

It is well suited to them: chaining big movements keeps the heart rate elevated and packs a lot of muscular work into each minute, which supports a higher energy burn per session. Fat loss itself is still decided by your overall calorie balance — the combo is an efficient tool inside that bigger equation.

Why hammer curls instead of regular curls here?

The neutral palms-in grip is stronger and steadier for most people, keeps the wrists in their most comfortable line under fatigue, and flows directly into a neutral-grip press without re-gripping. In a chained movement, the grip that survives tiredness best is the right one to build in.

Related exercises

Dumbbell Sumo SquatQuads · Glutes Jumping SquatsQuads · Glutes Overhead Dumbbell SquatQuads · Glutes Barbell SquatsQuads · Glutes Chair Squat (Modified)Quads · Glutes

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