-
GET INSTANT & CUSTOMIZED WORKOUTS FOR YOU
Find the best workout for my lifestyle.
-
VIEW OUR EXTENSIVE EXERCISE DATABASE
Discover new exercises to try at the gym and at home.
- Muscular Strength Exercises
- Romanian Deadlift
- Cardio Workouts
- Leg Press Machine
- Jumping Jacks
- Sumo Deadlift
- Power Clean
- Sumo Squat
- Glute Bridge
- Bicycle Crunches
- Bent Over Barbell Row
- Inverted Row
- Close Grip Bench Press
- Dumbbell Squat
- Seated Cable Row
- Benefits of Exercise
- Muscle Anatomy
- Decline Bench Press
- Barbell Bench Press
FAQ
Pricing
Login
Free Calorie Meal Plans & Metabolic Science
Is Your Metabolism Slow or "Stuck"?
Take our 60-second audit to see if hormonal resistance is blocking your results.
Dumbbell Step Up, Curl and Shoulder Press
How to Do
How to Do Dumbbell Step Up, Curl, and Shoulder Press
Each dumbbell step up, curl, and shoulder press should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop this dumbbell step up, curl, and shoulder press.
Beginning
Beginning Step Up
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 the upper and lower body and will cause fatigue. Technique should be maintained through each repetition.
Movement
Step Up Movement
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.
Benefits
Step Up Benefits
Step-ups work all of your lower body's major muscle groups. The quads get the most attention, but the move also works your glutes, hamstrings, and calves. Step-ups will improve your strength and resilience for sports such as running and cycling, in addition to improving your stair-climbing game.
Exercise Aliases
Shoulder overhead press dumbbell shoulder press.
Cable Step Up, Get My Free Fitness App
Step Up Exercise, Get My Free Fitness App
Power Step Up Jumps Off Box Single Leg
Forward Multiplanar Step Up to Balance, Curl and Press
Power Step Up Jumps Off Box
Forward Step Up With Bicep Curl and Single Leg Balance
Dumbbell Step Up and Shoulder Press
Dumbbell Step Up and Shoulder Press With Single Arm and Leg
Dumbbell Front Step Up
Step Up to Balance
Dumbbell Step Up Curl and Shoulder Press With Single Arm and Leg
Research Corner
📚 Coaching Delivers 4.73 lbs MORE Weight Loss
Research proves that combining coaching with app-based programs results in significantly greater weight loss than apps alone.
"You Can't Outrun a Bad Diet"
90% of obesity is driven by diet, not lack of movement. Your body has a "Metabolic Thermostat." When you exercise more, it burns less energy elsewhere to keep you stable.
This Plan is Generic. You Need Specific.
This sample menu works for an "average" person. But you aren't average. Your hormonal profile, weight history, and activity level require exact macro targets to work.
Get your personalized plan + 1-on-1 coaching to adjust it as you progress.
GET MY CUSTOM PLAN (SAVE $400)When paired with a human coach.
