Dumbbell step up, curl and shoulder press



  1. Maintain good posture throughout the exercise with shoulder blades back and down, good stability through the abdomen, and neutral spine angles.
  2. This exercise integrates upper and lower body and will cause fatigue. Technique should be maintained through each repetition.


How to Do:

  1. Position feet shoulder width apart and pointing straight ahead.
  2. Choose a step or bench that is a comfortable height to step up on.
  3. Step forward with one foot onto the bench or step.
  4. In a simultaneous motion, step up and “pick up” your hips on the opposite side as your step leg.
  5. HOLD swing leg in the air in triple flexion (at hips, knees, and ankles), and perform a bicep curl to a shoulder press and reverse the arm action in the opposite order.
  6. Step down backwards with the same technique of holding the hips level.
  7. Keep the hips level at each side for stability, and ensure that NO “rolling in” distortion occurs anywhere in the kinetic chain.



  1. Inertia progression: Dumbbell to cables to tubing.
  2. Stable to Unstable progression: Shoes on, to shoes off, to step up on unstable surface like a soft bench pad, Airex pad, or etc.


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