Dumbbell Step-Up Bicep Curl
Step up your strength! Combine a lower body workout with a bicep curl for efficient, full-body toning.
The Dumbbell Step-Up Bicep Curl is a compound exercise that mainly works the biceps and quads, with help from the glutes & hips and hamstrings. You'll need: box or dumbbells.
Required Equipment
Dumbbell Step-Up Bicep Curl Muscles Worked
Primary
Biceps (biceps brachii); Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Hamstrings
Dumbbell Step-Up Bicep Curl Variations and Alternatives
How to do the Dumbbell Step-Up Bicep Curl
Select a pair of dumbbells with an appropriate weight that you can curl and step up with while maintaining good form.
Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand by your sides with palms facing inwards.
Position yourself facing the bench or step platform.
Stepping up with one foot, plant it firmly on the platform. Keep your chest up and look straight ahead.
As you step up, drive through the heel of your elevated foot, bringing your other leg up to a 90-degree angle.
Simultaneously perform a biceps curl by bending your elbows and raising the dumbbells towards your shoulders, keeping your elbows close to your torso.
Lower the dumbbells back down while stabilizing yourself on the supporting leg.
Step back down with the opposite foot to return to the starting position.
Repeat the step-up and biceps curl with the alternating leg for the desired number of repetitions.
Ensure you maintain a controlled movement throughout the exercise, avoiding any jerky motions or swinging the dumbbells.
After completing the set on one side, switch to the other leg and repeat the steps.
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Dumbbell Step-Up Bicep Curl FAQs
What muscles does the Dumbbell Step-Up Bicep Curl work?
The Dumbbell Step-Up Bicep Curl mainly works the biceps and quads, with help from the glutes & hips and hamstrings. The main muscles are the biceps brachii and quadriceps femoris.
What equipment do you need for the Dumbbell Step-Up Bicep Curl?
Box or dumbbells.
Is the Dumbbell Step-Up Bicep Curl a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Step-Up Bicep Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Step-Up Bicep Curl variations and alternatives?
Similar exercises include the Bicep Front Step Curl, Dumbbell Lateral Step-Up, Dumbbell Lunge with Bicep Curl and Dumbbell Single-Leg Step-Up.
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