Chair Seated Arm Stepout Curl
A seated curl with a step-out? Tone arms & legs in one go! Perfect for beginners or those needing a low-impact workout.
The Chair Seated Arm Stepout Curl mainly works the biceps, with help from the core. You'll need: chair or dumbbells.
Required Equipment
Chair Seated Arm Stepout Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Abdominals (rectus abdominis)
Chair Seated Arm Stepout Curl Variations and Alternatives
How to do the Chair Seated Arm Stepout Curl
Sit on the edge of a sturdy chair with your feet flat on the floor, holding a dumbbell in each hand with your arms hanging by your sides, palms facing in.
Perform the bicep curl by bending your elbows and curling the dumbbells toward your shoulders, rotating your wrists to finish with your palms facing up.
Maintain the curl and carefully step with one foot out to the side, keeping most of your weight on the sitting leg.
Step back to the starting position, keeping your upper body stable and your biceps engaged.
Slowly lower the dumbbells to return your arms to the starting position, rotating your wrists back to neutral.
Repeat the curl and step out with the opposite leg.
Alternate the stepping leg with each curl for the desired number of repetitions, maintaining good posture and controlled movements throughout the exercise.
It's essential to pay attention to proper form and start with a weight that allows you to perform the exercise with control. As you progress, you may increase the weight of the dumbbells to make the exercise more challenging.
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Chair Seated Arm Stepout Curl FAQs
What muscles does the Chair Seated Arm Stepout Curl work?
The Chair Seated Arm Stepout Curl mainly works the biceps, with help from the core. The main muscles are the biceps brachii.
What equipment do you need for the Chair Seated Arm Stepout Curl?
Chair or dumbbells.
What workout day should the Chair Seated Arm Stepout Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Chair Seated Arm Stepout Curl variations and alternatives?
Similar exercises include the Arm & Knee Drive Curl, Bicep Front Step Curl, Bent-Knee Inverted Chin Curl and Side-Step Arm Curl.
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