Dumbbell Step Up Single Leg Balance With Bicep Curl

Muscles worked

Setup

1. Stand facing a flat bench or sturdy box with a dumbbell in each hand, palms facing your thighs.
2. Position your feet hip-width apart and pull your shoulders back to set a neutral spine.
3. Place your lead foot firmly in the center of the bench, ensuring the entire foot is supported and the knee is aligned over the ankle.

How to do it

1. Exhale and drive through the heel of the lead foot to stand up, simultaneously bringing the trailing knee up to hip height in a balanced position.
2. While holding the single-leg balance, perform a bicep curl by rotating your palms upward and squeezing the dumbbells toward your shoulders.
3. Inhale as you lower the dumbbells back to your sides with control, then slowly step the trailing foot back down to the floor.
4. Complete all repetitions on one leg before switching sides to maintain unilateral tension.

Form checklist

• Keep your torso upright; do not lean forward or round your shoulders during the curl.
• Ensure the knee of the stepping leg does not cave inward (valgus) during the ascent.
• Avoid 'cheating' the step-up by pushing off the toes of the floor-based foot.
• Maintain a soft bend in the standing knee during the balance phase to protect the joint.

Pro tips

• Fix your gaze on a stationary point 5-10 feet in front of you to significantly improve your balance during the transition.
• Squeeze the glute of the standing leg at the top of the bench to create a 'pillar' of stability for the bicep curl.
• Focus on a slow, 3-second eccentric (lowering) phase when stepping back down to maximize muscle fiber recruitment in the glutes.

Make it harder

• Perform the bicep curl with a 'hammer grip' (palms facing in) to shift more load to the brachialis and forearms.
• Increase the height of the step or add a 3-second isometric hold at the peak of the single-leg balance.

Frequently asked

What muscles does the dumbbell step up single leg balance with bicep curl work?

The dumbbell step up single leg balance with bicep curl primarily targets the biceps, glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the dumbbell step up single leg balance with bicep curl?

The dumbbell step up single leg balance with bicep curl uses dumbbell.

Is the dumbbell step up single leg balance with bicep curl good for beginners?

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

Related exercises

• Baseball HitAdvanced · biceps, deltoids, glutes, hamstrings, lats, obliques, pectorals, quadriceps, and triceps
• Dumbbell Rear Lunge Biceps CurlIntermediate · biceps, glutes, hamstrings, and quadriceps
• Kettlebell One Arm CleanIntermediate · biceps, calves, deltoids, glutes, hamstrings, quadriceps, and triceps
• Medicine Ball Lunge With Biceps CurlIntermediate · biceps, calves, glutes, hamstrings, and quadriceps