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Exercise 1684 · REF 76vfTdU

Dumbbell Step Up Single Leg Balance With Bicep Curl exercise animation

Dumbbell Step Up Single Leg Balance With Bicep Curl

Category
Upper Arms
Equipment
Dumbbell
Target
Biceps

Combining a step-up with a curl and a balance hold turns three separate movements into one continuous, demanding sequence — legs driving the step, core holding balance on one leg at the top, arms curling through it all. It's a conditioning and stability exercise more than a strength builder for any one muscle, since nothing in the chain gets loaded as heavy as it would done alone.

How to Do the Dumbbell Step Up Single Leg Balance With Bicep Curl

  1. Stand in front of a step or platform with a dumbbell in each hand, palms facing your body.
  2. Place your right foot on the step, ensuring your entire foot is in contact with the surface.
  3. Engage your core and push through your right heel to lift your body up onto the step, bringing your left knee up towards your chest.
  4. At the top of the movement, perform a bicep curl by bending your elbows and bringing the dumbbells towards your shoulders.
  5. Lower the dumbbells back down and simultaneously lower your left foot back to the ground.
  6. Repeat the movement on the opposite side, stepping up with your left foot and curling the dumbbells.
  7. Continue alternating sides for the desired number of repetitions.

Muscles Worked

The Dumbbell Step Up Single Leg Balance With Bicep Curl primarily targets the Biceps, with Quadriceps as the primary synergist muscle group, along with the Glutes, Hamstrings.

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More Biceps Exercises

Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable Close Grip Curl Cable · Biceps

FAQ

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, with the quadriceps and glutes, hamstrings assisting.
What equipment do I need for the Dumbbell Step Up Single Leg Balance With Bicep Curl?
The Dumbbell Step Up Single Leg Balance With Bicep Curl is done with a dumbbell.
What's a good alternative to the Dumbbell Step Up Single Leg Balance With Bicep Curl?
If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.