How to Do Dumbbell Step Up

Dumbbell Step Up is a quads exercise using bench and dumbbell, listed as intermediate in the A90 Training Club catalogue.

Also known as Weighted Step Up, Dumbbell Bench Step Up.

Primary muscle

Quads

Equipment

Bench, Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Step Up

  1. 01Stand facing a bench holding a dumbbell in each hand with a neutral grip.
  2. 02Place the entire right foot onto the bench, ensuring the heel is firmly planted.
  3. 03Drive through the right mid-foot to stand up on the bench, bringing the left foot to meet it.
  4. 04Step back down with the left foot first, followed by the right, under total control.
  5. 05Keep the chest tall and the dumbbells hanging straight at the sides throughout the movement.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Step Up

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Avoid pushing off the floor with the trailing foot and instead use the lead leg to pull the body upward onto the bench.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Step Up questions

What muscles does Dumbbell Step Up work?

Dumbbell Step Up is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Dumbbell Step Up correctly?

Stand facing a bench holding a dumbbell in each hand with a neutral grip. Place the entire right foot onto the bench, ensuring the heel is firmly planted. Drive through the right mid-foot to stand up on the bench, bringing the left foot to meet it. Step back down with the left foot first, followed by the right, under total control. Keep the chest tall and the dumbbells hanging straight at the sides throughout the movement.

What is the A90 coach tip for Dumbbell Step Up?

Avoid pushing off the floor with the trailing foot and instead use the lead leg to pull the body upward onto the bench.

Is Dumbbell Step Up suitable for beginners?

Dumbbell Step Up is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Step Up?

Dumbbell Step Up uses bench and dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dumbbell step up into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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