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Dumbbell Step-Up

Step-Ups, Bench Step-Up, Explosive Dumbbell Step-Up

Free Weights / Intermediate
  • Quads
  • Calves
  • Glutes
  • Hamstrings
1 rating
  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Plans
  • Muscles
  • Equipment
  • Details

How to do the Dumbbell Step-Up - Learn Proper Dumbbell Step-Up Form

  1. Step 1: Advanced athletes can choose between dumbbells, barbell (back squat position) or weighted vest.
  2. Step 2: Those without access to weights can hold 2 water jugs or wear a back pack on their back. If you don't have weights, perform bodyweight step ups for 15 reps per set and aim to explode upwards as fast as possible on each rep.
  3. Step 3: Use a bench, box or stable chair at (or just below) knee height.
  4. Step 4: Explode upward as fast as you can on each repetition. Lower slowly and repeat with the same leg for 8 repetitions before switching legs.
  5. Step 5: Make sure that you keep your heel on the bench and your knee doesn't go over your toe. Keep your chest up throughout the exercise.

Dumbbell Step-Up Variations and Dumbbell Step-Up Alternatives

  1. Variation 1: Alternate between your left and right legs.
  2. Variation 2: Use a barbell instead of dumbbells.

Dumbbell Step-Up Tips

  1. Tip 1: If you haven't done this exercise before, start by using your body weight only.
  2. Tip 2: Move slowly enough so that you don't lose your balance.

Dumbbell Step-Up Records and Dumbbell Step-Up Statistics from Site Users

Dumbbell Step-Up - Similar Exercises

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Dumbbell Step Up Workout Programs (Workout Plans that use the Dumbbell Step-Up)

Workout PlanDifficulty
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Dumbbell Step Up Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Calves blue Glutes blue Hamstrings blue Quads orange

Dumbbell Step Up Equipment

Dumbbell Step Up Training Details

The dumbbell step-up is a free weights exercise that primarily targets the quads and to a lesser degree also targets the calves, glutes, and hamstrings.

The only dumbbell step-up equipment that you really need is the following: dumbbells, flat bench, and box. There are however many different dumbbell step-up variations that you can try out that may require different types of dumbbell step-up equipment or maye even require no equipment at all.

Learning proper dumbbell step-up form is easy with the step by step dumbbell step-up instructions, dumbbell step-up tips, and the instructional dumbbell step-up technique video on this page. The dumbbell step-up is a push exercise for those with a intermediate level of physical fitness and exercise experience. Watch the dumbbell step-up video, learn how to do the dumbbell step-up, and then be sure and browse through the dumbbell step-up workouts on our workout plans page!

Dumbbell Step Up Sports

Dumbbell Step Up Force Type: Push
Dumbbell Step Up Mechanics Type: Compound
Dumbbell Step Up Other Names: Dumbbell Step-Ups, Dumbbell StepUps, Dumbbell Step Ups, Dumbbell Step Ups, db step-ups, db step ups, dumb bell step up, dumbell step up