Male model ex_C3CK7L

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Upper Legs · Dumbbell

Dumbbell Step Up on Bench

intermediatestrength

Dumbbell Step Up on Bench is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a dumbbell, a bench and a step. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.

Target: Quads
Body part: Upper Legs
Equipment: Dumbbell
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Quadriceps · Quadriceps Femoris
Glutes · gluteus maximus, gluteus mideus

Secondary muscles

Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Calves · Gastrocnemius

How to do Dumbbell Step Up on Bench

Begin by standing in front of a bench with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
Place your right foot on the bench, ensuring your entire foot is firmly planted. Push through your right heel to lift your body onto the bench, bringing your left foot up to meet the right.
Step down with your left foot first, followed by your right foot, returning to the starting position.
Repeat the movement for the desired number of repetitions, then switch to the other leg.

Form tips

Avoid pushing off with your back leg; focus on using your front leg to lift your body.
Ensure your entire foot is on the bench to avoid slipping.
Control your descent to prevent injury.

Dumbbell Step Up on Bench alternatives

Barbell Step Up on Bench

Quads · intermediate

Barbell Bench Lateral Step-Up

Quads · intermediate

Kettlebell Step-Up (Variation 2)

Quads · intermediate

Kettlebell Step Up

Quads · intermediate

More quads exercises

Step Up on Chair Bodyweight

Quads · beginner

Barbell Side Step Up

Quads · intermediate

Bodyweight Step-Up on Step Box

Quads · intermediate

Bench Alternating Step Ups

Quads · intermediate

Dumbbell Step-Up With Knee Raise

Quads · intermediate

Dumbbell Single Leg Step-Up

Quads · intermediate

Dumbbell Bench Squat

Quads · intermediate

Barbell Step Up Balance on Box

Quads · intermediate

Dumbbell Step Up on Bench FAQ

What muscles does Dumbbell Step Up on Bench work?

Dumbbell Step Up on Bench mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.

What equipment do you need for Dumbbell Step Up on Bench?

You need a dumbbell, a bench and a step.

How many sets and reps of Dumbbell Step Up on Bench should I do?

Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Step Up on Bench good for beginners?

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

How many calories does Dumbbell Step Up on Bench burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Dumbbell Step Up on Bench?

Other exercises for the quads include Barbell Step Up on Bench, Barbell Bench Lateral Step-Up, Kettlebell Step-Up (Variation 2) and Kettlebell Step Up.

For developers

Use Dumbbell Step Up on Bench 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_C3CK7L" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_C3CK7L",
  "name": "Dumbbell Step Up on Bench",
  "model": "male",
  "target": "Quads",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_C3CK7L/mp4-720.mp4?…",
    "poster": "https://…/ex_C3CK7L/poster.jpg?…"
  }
}