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Dumbbell Step Up Single Leg Balance with Bicep Curl

A step-up finished on one leg with a dumbbell curl at the top, combining leg drive, balance, and arm work in one sequence.

ArmsDumbbellStep-up with curl

Primary

QuadricepsBiceps brachii

Secondary

Gluteus maximusHip abductors

Equipment

Dumbbell

Pattern

Step-up with curl

Setup

  1. 01Stand facing a knee-high box or bench.
  2. 02Hold a dumbbell in each hand at your sides.
  3. 03Place one full foot on the box.
  4. 04Brace the core and fix your eyes forward.

Execution

  1. 01Drive through the top foot to step up.
  2. 02Balance on that leg with the other knee raised.
  3. 03Curl both dumbbells to the shoulders while balancing.
  4. 04Lower the dumbbells, step down, and repeat or switch legs.

Checkpoints

  • -The top leg does the work; the bottom leg does not push.
  • -The knee of the raised leg holds at hip height.
  • -The torso stays tall during the curl.
  • -Elbows stay pinned to the ribs as the dumbbells rise.

Common mistakes

  • -Bouncing off the bottom leg to cheat the step-up.
  • -Curling before balance is established on top.
  • -Swinging the dumbbells with the torso.
  • -Using a box so high the pelvis tilts.

Programming notes

  • -Use 2 to 3 sets of 6 to 10 reps per leg.
  • -Keep dumbbells light; balance is the limiting factor.
  • -Progress by raising box height before adding load.

Related exercises

Dumbbell Step-Up

Dumbbell / Legs

Dumbbell Lunge with Bicep Curl

Dumbbell / Arms

Dumbbell Bicep Curl with Stork Stance

Dumbbell / Arms

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