10 Best Alternatives to Dumbbell Step-Up Biceps Curl for Limited Gear

The Dumbbell Step Up Single Leg Balance With Bicep Curl is done standing with dumbbells. Ranked closest by our scoring: the Barbell Standing Concentration Curl, the Standing Concentration Curl and the Dumbbell One Arm Standing Curl.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Step Up Single Leg Balance With Bicep Curl

Dumbbell Step Up Single Leg Balance With Bicep CurlPlay demonstration
Primary muscle
Biceps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Quadriceps, Glutes, Hamstrings

How to perform Dumbbell Step Up Single Leg Balance With Bicep Curl
  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.
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Ranked Dumbbell Step Up Single Leg Balance With Bicep Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Step Up Single Leg Balance With Bicep Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Barbell Standing Concentration CurlPlay demonstration

    1. Barbell Standing Concentration Curl

    93% match
    • Biceps
    • Barbell
    • Intermediate
    • Isolation

    A good swap when you have a barbell to work with, and it still works the biceps.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a barbell in one hand, palm facing up.
    2. Rest your opposite hand on your thigh for support.
    3. Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder.
    4. Pause for a moment at the top, squeezing your biceps.
    5. Inhale and slowly lower the weight back down to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Primary muscle: biceps, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Equipment: free weights, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Body position: standing, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
  2. Standing Concentration Curl

    2. Standing Concentration Curl

    92% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation

    It uses the same equipment and still works the biceps.

    How to perform this exercise
    1. Taking a dumbbell in your working hand, lean forward. Allow your working arm to hang perpendicular to the ground with the elbow pointing out. This will be your starting position.
    2. Flex the elbow to curl the weight, keeping the upper arm stationary. At the top of the repetition, flex the biceps and pause.
    3. Lower the dumbbell back to the starting position.
    4. Repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Primary muscle: biceps, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Equipment: free weights, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Body position: standing, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
  3. Dumbbell One Arm Standing CurlPlay demonstration

    3. Dumbbell One Arm Standing Curl

    92% match
    • Biceps
    • Dumbbell
    • Beginner
    • Isolation

    Pick this when you want an easier version that still works the biceps.

    How to perform this exercise
    1. Stand up straight with a dumbbell in one hand, palm facing forward and arm fully extended.
    2. Keeping your upper arm stationary, exhale and curl the weight upward while contracting your biceps.
    3. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
    4. Hold the contracted position for a brief pause as you squeeze your biceps.
    5. Inhale and slowly lower the dumbbell back to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Primary muscle: biceps, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Equipment: free weights, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Body position: standing, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Balance: easier to stay steady on than the Dumbbell Step Up Single Leg Balance With Bicep Curl
  4. Dumbbell Standing One Arm Concentration CurlPlay demonstration

    4. Dumbbell Standing One Arm Concentration Curl

    91% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand, palm facing up.
    2. Place your free hand on your thigh for support.
    3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
    4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly lower the dumbbell back to the starting position.
    7. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Primary muscle: biceps, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Equipment: free weights, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Body position: standing, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Balance: easier to stay steady on than the Dumbbell Step Up Single Leg Balance With Bicep Curl
  5. Dumbbell Waiter Biceps CurlPlay demonstration

    5. Dumbbell Waiter Biceps Curl

    91% match
    • Biceps
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand up straight with a dumbbell in each hand, palms facing forward.
    2. Keep your upper arms close to your body and your elbows tucked in.
    3. Slowly curl the dumbbells up towards your shoulders, keeping your wrists straight.
    4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Primary muscle: biceps, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Equipment: free weights, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Body position: standing, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Balance: easier to stay steady on than the Dumbbell Step Up Single Leg Balance With Bicep Curl
  6. Dumbbell Standing One Arm Curl (Over Incline Bench)Play demonstration

    6. Dumbbell Standing One Arm Curl (Over Incline Bench)

    90% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing forward.
    2. Place your other hand on an incline bench for support.
    3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
    4. Pause for a moment at the top, then inhale and slowly lower the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Primary muscle: biceps, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Equipment: free weights, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Body position: standing, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Balance: easier to stay steady on than the Dumbbell Step Up Single Leg Balance With Bicep Curl
  7. Dumbbell Standing Preacher CurlPlay demonstration

    7. Dumbbell Standing Preacher Curl

    90% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
    2. Rest the back of your upper arms against the preacher bench or an incline bench, with your elbows slightly bent.
    3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    4. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly begin to lower the dumbbells back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Primary muscle: biceps, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Equipment: free weights, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Body position: standing, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Balance: easier to stay steady on than the Dumbbell Step Up Single Leg Balance With Bicep Curl
  8. Dumbbell One Arm Standing Hammer CurlPlay demonstration

    8. Dumbbell One Arm Standing Hammer Curl

    88% match
    • Biceps
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand up straight with a dumbbell in each hand, palms facing your torso.
    2. Keep your elbows close to your torso and your upper arms stationary.
    3. Exhale and curl the weights while contracting your biceps.
    4. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly begin to lower the dumbbells back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Primary muscle: biceps, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Equipment: free weights, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Body position: standing, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Balance: easier to stay steady on than the Dumbbell Step Up Single Leg Balance With Bicep Curl
  9. Dumbbell Standing Zottman Preacher CurlPlay demonstration

    9. Dumbbell Standing Zottman Preacher Curl

    87% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand up straight with a dumbbell in each hand, palms facing forward.
    2. Place your upper arms against the preacher bench and keep your elbows slightly bent.
    3. Curl the dumbbells up towards your shoulders while keeping your upper arms stationary.
    4. At the top of the movement, rotate your wrists so that your palms are facing downward.
    5. Slowly lower the dumbbells back to the starting position, rotating your wrists back to the starting position as well.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Primary muscle: biceps, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Equipment: free weights, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Body position: standing, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Balance: easier to stay steady on than the Dumbbell Step Up Single Leg Balance With Bicep Curl
  10. Dumbbell Standing One Arm Reverse CurlPlay demonstration

    10. Dumbbell Standing One Arm Reverse Curl

    87% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand with an overhand grip.
    2. Keep your arm fully extended and close to your body, with your palm facing down.
    3. Slowly curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
    4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Primary muscle: biceps, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Equipment: free weights, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Body position: standing, the same as the Dumbbell Step Up Single Leg Balance With Bicep Curl
    • Balance: easier to stay steady on than the Dumbbell Step Up Single Leg Balance With Bicep Curl

Dumbbell Step Up Single Leg Balance With Bicep Curl FAQ

What muscles does Dumbbell Step Up Single Leg Balance With Bicep Curl work?

This compound exercise loads elbow flexors (biceps brachii and brachialis) during the curl and engages hip extensors and quads during the step-up. It also recruits core stabilizers to maintain single-leg balance; cue a tight core and vertical torso to reduce compensatory hip rotation.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology