Dumbbell Step-Up to Balance Curl

Body region

• Legs
• Glutes
• Arms

Muscles

Main

• Gluteus Maximus
• Vastus Lateralis
• Vastus Medialis
• Biceps

Helps

• Rectus Femoris
• Adductor Magnus
• Soleus
• Brachialis

Holds

• Erector Spinae
• Rectus Abdominis
• Gluteus Medius

Equipment

• Dumbbells
• Step Platform or Plyo Box or Flat Bench

Technique

1. Stand facing a box or step about knee height or lower, holding a dumbbell in each hand at your sides.
2. Place one whole foot on the box and drive through it to step up.
3. At the top, keep the other knee raised to hip height and balance on the standing leg.
4. Curl the dumbbells while balancing, lower them, then step back down with control.

Cues

• Push through the heel of the top foot, not the back foot.
• Hold the balance for a breath before curling.

Common mistakes

• Using a box so high that the knee folds past the hip.
• Pushing off the back foot instead of the top leg.
• Rushing the step down.

Alternatives

• Stork Stance Dumbbell Curl
• Bulgarian Split Squat