Dumbbell Step Up Biceps Curl

Muscles worked

Setup

1. Stand facing a flat bench or sturdy step with a dumbbell in each hand, palms facing your thighs.
2. Position your feet hip-width apart and pull your shoulders back to engage your upper back.
3. Ensure the step height allows your lead knee to be at approximately a 90-degree angle when placed on the surface.

How to do it

1. Place your right foot firmly on the center of the step, then drive through the heel to lift your body upward.
2. As you reach the top of the step, exhale and perform a controlled biceps curl, rotating your palms upward toward your shoulders.
3. Inhale as you lower the dumbbells back to your sides and step down with the left foot first, followed by the right.
4. Repeat the movement by stepping up with the left foot, alternating the lead leg for each repetition.

Form checklist

• Keep your torso upright; do not lean forward excessively as you step up.
• Ensure the knee of your lead leg stays aligned with your toes and does not cave inward.
• Avoid using momentum from the step-up to swing the dumbbells during the curl.
• Keep your elbows pinned to your ribcage during the biceps curl phase.

Pro tips

• Focus on a slow, 2-second eccentric phase when stepping back down to maximize time under tension for the glutes.
• Engage your core throughout the entire movement to maintain balance, especially during the transition from the step to the curl.

Make it harder

• Perform the biceps curl while balancing on the lead leg at the top of the step before bringing the trailing foot down.
• Increase the height of the step to increase the range of motion and demand on the glutes and hamstrings.

Frequently asked

What muscles does the dumbbell step up biceps curl work?

The dumbbell step up biceps curl primarily targets the biceps, glutes, hamstrings, and quadriceps, and also works the abs, deltoids, and obliques as secondary muscles.

What equipment do you need for the dumbbell step up biceps curl?

The dumbbell step up biceps curl uses dumbbell.

Is the dumbbell step up biceps curl good for beginners?

The dumbbell step up biceps curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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