BeginnerDumbbellExtra exercise
Dumbbell Step-Up
Tempo for every rep: lower for 3 seconds, pause for 1 second, lift for 1 second.
The figure moves at the plan's tempo. Use Start and End to freeze either position; the dotted line shows the path of the weight.
Muscles
Main target
- Main target: Quads
Also works
- Also works: Glutes
- Also works: Hamstrings
Using it in the plan
Not part of the weekly plan. Can stand in for Goblet Squat or Reverse Lunge.
How to do it
Stand in front of a sturdy step or bench holding dumbbells.
Place one foot fully on the step and push through that heel to stand up.
Lower yourself back down slowly, then repeat; switch legs after your reps.
Form tips
Use the step leg to do the work, not a push off the floor leg.
Choose a step about knee height.
Posture check
Run through these before the first rep.
Every rep
Lower 3s · Pause 1s · Lift 1s
Works the same muscles
In the plan
In the plan
In the plan
