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Split Squat Dumbbell Curl Press

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

This is a three-for-one: squat, bicep curl, shoulder press.

Muscles Worked
Biceps, Shoulders, Legs

Starting Position
Stand upright with feet staggered, holding a dumbbell at your sides in each hand.


  1. Drop into a split squat, dropping down through the back knee and thigh until both knees are bent at right angles. The weights should be hanging at your sides.
  2. Keeping your weight on the heel of your front leg, drive up out of the squat. Simultaneously hammer curl (with palms still facing inward) the dumbbells upward, and then press them overhead with palms still facing inward.
  3. Return the dumbbells to your sides as you drop into the next split squat. Do a full set on each leg to complete one set of the exercise.
About Billy Polson: Billy Polson is co-founder of the award-winning Diakadi Body personal training gym and creators of RealJock's 12-week Workout Programs. Billy is a certified Level 1 Practitioner and Holistic Lifestyle Coach through the Paul Chek Institute as well as a Certified Personal Trainer through The National Academy of Sports Medicine. Have burning questions about your fitness that you want Billy and Diakadi co-founder Mike Clausen to answer? Send an email to