Exercise guide · Intermediate · Compound

Dumbbell Step Up Single Leg Balance with Bicep Curl: How to Do It & Muscles Worked

A compound exercise combining a step-up with single-leg balance and a bicep curl, targeting the biceps and engaging the lower body and core for stability.

Primary muscles
Biceps
Secondary muscles
Quads , Hamstrings , Glutes
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell step up single leg balance with bicep curl
Front view: muscles worked by the dumbbell step up single leg balance with bicep curl. Primary: biceps. Secondary: quads, hamstrings and glutes.
Back view: muscles worked by the dumbbell step up single leg balance with bicep curl. Primary: biceps. Secondary: quads, hamstrings and glutes.
Primary Secondary

How to do the dumbbell step up single leg balance with bicep curl

  1. Step 1: Stand in front of a step or platform with a dumbbell in each hand, palms facing your body.
  2. Step 2: Place your right foot on the step, ensuring your entire foot is in contact with the surface.
  3. Step 3: Engage your core and push through your right heel to lift your body up onto the step, bringing your left knee up towards your chest.
  4. Step 4: At the top of the movement, perform a bicep curl by bending your elbows and bringing the dumbbells towards your shoulders.
  5. Step 5: Lower the dumbbells back down and simultaneously lower your left foot back to the ground.
  6. Step 6: Repeat the movement on the opposite side, stepping up with your left foot and curling the dumbbells.
  7. Step 7: Continue alternating sides for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell step up single leg balance with bicep curl by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Step Up Single Leg Balance with Bicep Curl alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.