Biceps exercise · dumbbell
Dumbbell Step Up Single Leg Balance with Bicep Curl
The dumbbell step up single leg balance with bicep curl is a dumbbell exercise that targets the biceps, with the quadriceps, glutes and hamstrings assisting.
How to do the dumbbell step up single leg balance with bicep curl
- Stand in front of a step or platform with a dumbbell in each hand, palms facing your body.
- Place your right foot on the step, ensuring your entire foot is in contact with the surface.
- 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.
- At the top of the movement, perform a bicep curl by bending your elbows and bringing the dumbbells towards your shoulders.
- Lower the dumbbells back down and simultaneously lower your left foot back to the ground.
- Repeat the movement on the opposite side, stepping up with your left foot and curling the dumbbells.
- Continue alternating sides for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the biceps. The quadriceps, glutes and hamstrings work as secondary muscles. See all biceps exercises or every dumbbell exercise.
