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Dumbbell Step-Up with Curl
A unilateral lower-body step-up combined with bilateral bicep curls using dumbbells, targeting quads, glutes, and biceps to build strength, balance, and functional fitness.
About Exercise
Equipment
Dumbbells, Plyometric Box
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes, Biceps
Secondary Muscles
Hamstrings, Abs, Calves, Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Biceps
8/10Long Head, Short Head
Hamstrings
5/10Biceps Femoris, Semitendinosus
Abs
4/10Rectus Abdominis
Calves
3/10Gastrocnemius
Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand facing a sturdy box or bench at knee height, holding a dumbbell in each hand with arms extended at your sides and palms facing forward.
- Place one foot fully on the box with heel secure.
- Drive through the heel to lift your body up, extending hip and knee.
- Simultaneously curl dumbbells toward shoulders, squeezing biceps.
- Raise trailing knee to hip height and balance briefly on working leg.
- Lower dumbbells controlled while stepping back down smoothly.
- Return trailing foot to floor, then working foot.
- Switch legs and repeat.
Coaching Tips
Form Cues
- Drive through heel
- Keep core braced
- Squeeze biceps at top
- Knee tracks over toes
- Control the descent
- Maintain upright posture
Breathing
Inhale as you descend the step and lower the weights; exhale as you drive up and curl.
Tempo
2-1-1
Range of Motion
Step until working leg is fully extended with knee at hip height for trail leg; curl from full arm extension to shoulders without swinging.
Safety
Safety Notes
- Use stable, non-slip box
- Start with lighter weights for balance
- Avoid if acute knee or ankle issues
- Keep gaze forward for stability
- Do not lock knees at top
- Consult professional for balance challenges
Spotting
Spotter can assist by holding waist for balance if needed; otherwise, perform near wall for support.
Common Mistakes
- Pushing off floor instead of box
- Swinging dumbbells for curl
- Leaning forward excessively
- Incomplete foot placement on box
- Rushing the descent
- Poor balance without knee drive
When to Avoid
- Acute knee pain
- Recent ankle sprain
- Balance disorders
- Lower back injuries
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion mobility
- Shoulder flexion for curl
Build Up First
- Master basic step-up
- Proficiency in bicep curl
- Good balance on one leg
Also known as
DB Step-Up Curl, Dumbbell Step and Curl, Step-Up Bicep Curl
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