Dumbbell Step-Up Bicep Curl
Step up your strength! Combine a lower body workout with a bicep curl for efficient, full-body toning.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Select a pair of dumbbells with an appropriate weight that you can curl and step up with while maintaining good form.
2. Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand by your sides with palms facing inwards.
3. Position yourself facing the bench or step platform.
4. Stepping up with one foot, plant it firmly on the platform. Keep your chest up and look straight ahead.
5. As you step up, drive through the heel of your elevated foot, bringing your other leg up to a 90-degree angle.
6. Simultaneously perform a biceps curl by bending your elbows and raising the dumbbells towards your shoulders, keeping your elbows close to your torso.
7. Lower the dumbbells back down while stabilizing yourself on the supporting leg.
8. Step back down with the opposite foot to return to the starting position.
9. Repeat the step-up and biceps curl with the alternating leg for the desired number of repetitions.
10. Ensure you maintain a controlled movement throughout the exercise, avoiding any jerky motions or swinging the dumbbells.
11. After completing the set on one side, switch to the other leg and repeat the steps.
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