Dumbbell Step-Up Curl

Setup

1. 01Stand facing a knee-height box or bench with a dumbbell in each hand at the sides.
2. 02Place one full foot on the box with the shin roughly vertical.
3. 03Brace the trunk and keep the shoulders back.

Execution

1. 01Drive through the lead foot to step up onto the box.
2. 02As you reach the top, curl both dumbbells toward the shoulders.
3. 03Lower the dumbbells, then step back down under control.
4. 04Alternate the leading leg each rep or switch halfway through the set.

Checkpoints

• -The lead leg does the work — no bouncing off the trailing foot.
• -Curl happens at the top, standing balanced and tall.
• -Torso stays upright during both the step and the curl.

Common mistakes

• -Pushing off the back leg instead of driving through the lead foot.
• -Swinging the dumbbells during the step for momentum.
• -Using a box so high the knee caves or the torso pitches forward.
• -Rushing the step-down and landing hard.