How to do a Dumbbell Step Up
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Dumbbells
Flat Bench
Workouts with Dumbbell Step Up
Target muscles worked
Instructions for Proper Form
Dumbbell Step Up is a weighted variation of the more standard Step Up. Similar to other Step Ups, this compound exercise primarily targets your quadriceps. By holding dumbbells you can add more resistance to this exercise without limiting your range of motion.
- Stand upright with your arms extended by your sides holding a pair of dumbbells with your palms facing in and feet hip-width apart.
- Face towards a plyo box allowing 3-6” from the box to your toes.
- Shift your weight onto your left leg in order to flex the right knee to suspend the foot over the deck of the plyo box before planting your right foot onto the deck.
- Keeping an upright torso, shift your weight into your right leg to extend the right knee allowing your left foot to step onto the deck next to your right foot.
- Return back to the starting position by reversing the steps back to the ground.
Tips & FAQs
Dumbbell Step Up is also known as:
- DB Step Up
- Step Up with Dumbbell
- Dumbbell Box Step Up
Common Form Mistakes
Pushing Off Back Foot
Don’t recruit your back leg to jump into your step up. This makes the exercise less effective. Focus on slowly extending your forward leg to raise yourself up.
Weight & 1 Rep Max Calculator
Average Dumbbell Step Up standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps22.5lbs1 Rep Max30lbs
- intermediate8reps25lbs30lbs
- advanced8reps30lbs40lbs
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Alternatives & Variations to Dumbbell Step Up
1. Leg Extension
99.4 mSCORESWAPPED 2,802 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
2. Dumbbell Squat
94.1 mSCORESWAPPED 2,187 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
3. Dumbbell Sumo Squat
81 mSCORESWAPPED 2,130 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
4. Dumbbell Lunge
97.6 mSCORESWAPPED 2,014 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
5. Air Squats
92.1 mSCORESWAPPED 2,012 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
6. Leg Press
99.7 mSCORESWAPPED 1,254 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
7. Dumbbell Bulgarian Split Squat
91.4 mSCORESWAPPED 1,167 TIMESDumbbell Bulgarian Split Squat is a weighted variation of a Bulgarian Split Squat. Like other Bulgarian Split Squats, this exercise is a compound movement that primarily targets your quads. The use of dumbbells allows you to add more resistance to this exercise, without restricting your range of motion and posture as much as using a barbell.
8. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 1,061 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.
9. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 1,058 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
10. Lunge
90.8 mSCORESWAPPED 1,001 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.