Resistance band
Band Alternating Biceps Curl
Biceps · Upper Arms
Beginner5
Demonstration
AdvancedIsolationDumbbell
Dumbbell Step Up Single Leg Balance With Bicep Curl
Biceps · Upper Arms
4
sets
8–12
reps
1m 15s
Rest time
~5
Calories / set
Instructions
- 1
Stand in front of a step or platform with a dumbbell in each hand, palms facing your body.
- 2
Place your right foot on the step, ensuring your entire foot is in contact with the surface.
- 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
At the top of the movement, perform a bicep curl by bending your elbows and bringing the dumbbells towards your shoulders.
- 5
Lower the dumbbells back down and simultaneously lower your left foot back to the ground.
- 6
Repeat the movement on the opposite side, stepping up with your left foot and curling the dumbbells.
- 7
Continue alternating sides for the desired number of repetitions.
Muscles worked
Primary
Biceps
quadriceps
Secondary
quadricepsgluteshamstrings
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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