This is an advanced exercise. This exercise combines a step up with a bicep curl. · Place a box or bench in front of you. · Place a dumbbell in each hand with palms facing up. · Keep your back straight, your shoulders back and your abs drawn in. · With one leg, step up on to the box and raise your other leg up (as if taking another step). · At the top of the step, curl your arms up by bringing your biceps towards your shoulders. · Return to the starting position and switch legs.