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.

Dumbbell Step Up Single Leg Balance With Bicep CurlWatch the Dumbbell Step Up Single Leg Balance With Bicep Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Step Up Single Leg Balance With Bicep Curl

The steps for the Dumbbell Step Up Single Leg Balance With Bicep Curl itself, so you can judge how close each substitute below really is.

Biceps, with quadriceps, glutes, hamstrings · Dumbbell · Intermediate · Compound

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Standing Concentration CurlPlay demonstration

    1. Barbell Standing Concentration Curl

    93% match

    Biceps · Intermediate · Isolation

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

    • Barbell
    How to perform it
    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 · Intermediate · Isolation

    It uses the same equipment and still works the biceps.

    • Dumbbell
    How to perform it
    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 · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    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

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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