Male model ex_5MY66L

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Upper Arms · Body Weight

Biceps Curl Front Step

intermediatestrength

Biceps Curl Front Step is an intermediate isolation strength exercise that works the biceps (upper arms), with the glutes and hamstrings assisting. It needs only a step. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Biceps
Body part: Upper Arms
Equipment: Body Weight
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Biceps · biceps brachii
Quadriceps · quadriceps femoris

Secondary muscles

Glutes · gluteus maximus, gluteus mideus
Hamstrings · biceps femoris, semitendinosus, semimembranosus

How to do Biceps Curl Front Step

Stand with your feet shoulder-width apart and extend both arms forward parallel to the floor with palms facing upwards.
Step forward with your right foot and touch the floor lightly, while performing a biceps curl with both arms bending your elbows to bring your hands towards your shoulders.
Bring your right foot back to the starting position while extending both arms and repeat alternating legs.

Form tips

Start with a slight bend in your knees to improve stability and balance during the exercise.
Ensure your arms remain parallel to the floor during the initial step to maintain proper form.
Perform the movement slowly and with control to maximize muscle activation and prevent injury.

Biceps Curl Front Step alternatives

Biceps Curl Resistance Band

Biceps · beginner

Barbell Biceps Curl

Biceps · intermediate

Cable Biceps Curl (Ez-Bar)

Biceps · beginner

Biceps Curl Cable

Biceps · beginner

More biceps exercises

Cable Twisting Biceps Curl

Biceps · beginner

Barbell Drag Biceps Curl

Biceps · intermediate

Barbell Reverse Biceps Curl

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Doorway Biceps Curl

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Dumbbell Waiter Biceps Curl

Biceps · intermediate

Dumbbell Simultaneous Biceps Curl

Biceps · intermediate

Barbell Alternate Biceps Curl

Biceps · intermediate

Alternate Biceps Curl Resistance Band

Biceps · beginner

Biceps Curl Front Step FAQ

What muscles does Biceps Curl Front Step work?

Biceps Curl Front Step mainly works the biceps in the upper arms (biceps brachii and quadriceps femoris). The glutes and hamstrings work as secondary muscles.

What equipment do you need for Biceps Curl Front Step?

You need only a step.

How many sets and reps of Biceps Curl Front Step should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Biceps Curl Front Step good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.

How many calories does Biceps Curl Front Step burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Biceps Curl Front Step?

Other exercises for the biceps include Biceps Curl Resistance Band, Barbell Biceps Curl, Cable Biceps Curl (Ez-Bar) and Biceps Curl Cable.

For developers

Use Biceps Curl Front Step in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_5MY66L" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_5MY66L",
  "name": "Biceps Curl Front Step",
  "model": "male",
  "target": "Biceps",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_5MY66L/mp4-720.mp4?…",
    "poster": "https://…/ex_5MY66L/poster.jpg?…"
  }
}