Description

The dumbbell step up single leg balance with bicep curl is a compound exercise that targets multiple muscle groups and helps improve balance and stability.

Starting Position

Stand facing a platform or step with a dumbbell in each hand. Lift one foot and place it firmly on the step. Maintain a neutral spine and engage your core.

Technical Execution

Step up onto the platform while keeping your weight on the heel of the foot on the step. As you stand upright, perform a bicep curl with both arms. Lower back down with control.

Range of Motion

Ensure a full range of motion by lowering your body until your supporting leg is almost parallel to the ground and fully extending your arms during the bicep curl.

Variations

Variations include using different types of dumbbells (e.g., kettlebells), changing the height of the platform, or adding a balance element by closing your eyes.

Common Mistakes

Common mistakes include leaning too far forward during the step up or curling the dumbbells with momentum rather than controlled movements.

Practical Advice

Ensure proper balance and focus on engaging the targeted muscles throughout the exercise. Use a weight that challenges you but allows for proper form.

Additional Notes

This exercise is great for functional strength and coordination. It can be modified for different fitness levels by adjusting the weight or height of the step.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

quadriceps

Secondary Muscles