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운동 라이브러리
Dumbbell Step Up Single-Leg Balance with Biceps 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.
팔덤벨Step-up with curl
주동근
대퇴사두상완이두근
협응근
대둔근고관절 외전근
장비
덤벨
패턴
Step-up with curl
준비 자세
- 01Stand facing a knee-high box or bench.
- 02Hold a dumbbell in each hand at your sides.
- 03Place one full foot on the box.
- 04Brace the core and fix your eyes forward.
수행
- 01Drive through the top foot to step up.
- 02Balance on that leg with the other knee raised.
- 03Curl both dumbbells to the shoulders while balancing.
- 04Lower the dumbbells, step down, and repeat or switch legs.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -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.