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.
