How to do a Dumbbell Step Up

Authored by Fitbod

About Dumbbell Step Up

Sets Logged
1,031,479
Popularity Rank
178th
Difficulty
Intermediate
Quads Strength
94 mSCORE 18th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

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.

  1. Stand upright with your arms extended by your sides holding a pair of dumbbells with your palms facing in and feet hip-width apart.
  2. Face towards a plyo box allowing 3-6” from the box to your toes.
  3. 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.
  4. 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.
  5. Return back to the starting position by reversing the steps back to the ground.

Common 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.

Reps & Weight: How much to lift

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.

  • beginner
    8
    reps
    12.5
    lbs
    1 Rep Max
    15
    lbs
  • intermediate
    8
    reps
    17.5
    lbs
    22.5
    lbs
  • advanced
    8
    reps
    20
    lbs
    25
    lbs

Enter your stats to calculate your Reps & Weight