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Bicep Curl with Step Up

Try this Compound Exercise and Super-Powered Bicep Curl, which Works the Upper and Lower Body


Welcome to our Bicep Curl with Step Up Exercise Instruction Guide!

On this page you'll learn how to do this compound exercise using the correct technique. Below you'll find pictures, exercise instructions, and tips on how to get the most out of this and other weight training exercises.


Have you checked out our best bicep exercises yet? How about our best leg exercises? See if this compound exercise made either list!


Exercise Summary

Exercise Name:Bicep Curl with Step Up
Main Muscle:Biceps
Secondary Muscle(s):Calves; Forearms; Glutes; Hamstrings; Hip Abductors; Quads
Exercise Type:Pull (Curl); Push (Step Up); Compound
Equipment Required:Dumbbells

Exercise Description and Instruction:

This version of the Bicep Curl throws in one of the best leg exercises, the Step Up.

Due to the bicep curl portion of the exercise, you can only use a limited amount of weight. Therefore, this exercise is primarily a bicep exercise and should be used in fat loss workouts rather than muscle building programs.

bicep curl with step up
bicep curl with step up
bicep curl with step up

To Perform This Exercise:

  1. Place a box or bench in front of you.
  2. Place a dumbbell in each hand with a palms up grip.
  3. With one leg, step up on to the box and raise your other leg up (as if taking another step).
  4. At the top of the step, curl your arms up bringing your biceps towards your shoulders.
  5. Return to the starting position and switch legs.

Tips:

  1. Keep your back straight, your shoulders back and your abs drawn in throughout the exercise.
  2. This exercise should be utilized as a fat burning exercise, rather than a muscle building exercise because you can only use as much weight for the Step Up as you would normally use for the bicep curl.

Variations:

Check out some of our other compound exercises that are primarily bicep exercises:


Now that you've seen the Bicep Curl with Step Up, check out all of our different bicep exercises.

Or, check out these other pages of interest:


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