How To: Do dumbbell step-up with shoulder press

Do dumbbell step-up with shoulder press

Learn how to do dumbbell step-up with shoulder press. Presented by Real Jock Gay Fitness Health & Life.

The one leg step-up is a simple and effective leg exercise that strengthens leg muscles while building balance and leg-muscle control. In combination with the dumbbell shoulder press, it provides an excellent shoulder and leg combo workout while also training coordination and balance.

Muscles worked
Legs and shoulders

Starting position
Stand facing a flat bench with the dumbbells held at your sides and your feet hip-width apart. Step your left foot up onto the bench.


1. As soon as the left foot is on top of the flat bench, use the muscle of the left leg to bring the right foot powerfully up onto the flat bench.
2. When the right foot is on top of the flat bench, reverse motion and bring the right foot back down to the floor. Once your right foot lands back firmly on the floor, then bring the dumbbells up to your shoulder level in preparation for a shoulder press.
3. Do an overhead shoulder press with the dumbbells, extending both dumbbells up above your head until your arms are straight above you. After you complete the shoulder press, bring the dumbbells back down to your sides, and you will have completed one rep. Leave the left foot up on the flat bench and perform an entire set with the left leg in the top position.
4. When you have finished a set with the left leg in the top position, reverse feet and repeat with the right leg in top position.

Top of Motion Variation
To increase the difficulty of this exercise, perform the shoulder press while you are standing on top of the bench instead of when you have one foot on the floor.

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