Keeping your elbows tucked in to your sides, curl the weights up, squeezing your biceps at the top. Keep everything tight and shrug the weights up powerfully to make it more effective.
Thanks You would ideally nead a straight bar for squats, but you can do squats with dumbells Also you can do Lunges and stiff leg deadlifts for hamstrings (back of leg).
I would be reluctant to work the arms 2 x per week, as your arms will be also significantly stimulated with all pressing and pulling movements from your other muscle groups.
Now I am "free styling" with a constant change to see if a longer routine or short one is better for "ME"....
Unless it holds weights on the sides, the SM holds no value....
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