# Forward Step with Biceps Curl

A low-impact conditioning drill that pairs a forward step with an unloaded curl of both arms. Used for warm-ups and light aerobic work, keeping your arms and legs moving together.

- Beginner · Cardio
- Equipment: 
- HD video: https://media.seto.fit/exercises/biceps-curl-front-step/video/male.mp4
- HTML: https://seto.fit/exercises/forward-step-with-biceps-curl/

## Muscles worked

- Biceps: 7/10
- Quads: 6/10
- Glutes: 4/10
- Hamstrings: 3/10
- Calves: 3/10
- Front delts: 3/10
- Forearms: 3/10

## How to do the Forward Step with Biceps Curl

1. Stand tall, arms straight in front of you at shoulder height.
2. Step one foot forward as you curl both fists to your shoulders.
3. Step back and extend your arms forward again.
4. Alternate legs and keep a steady rhythm for the interval.

### Full technique — 6 steps

1. Stand tall with feet hip-width apart and both arms straight in front of you at shoulder height, palms facing up.
2. Step one foot forward and tap it lightly on the floor.
3. As you step, pull your elbows down to your sides and bend them fully, bringing your fists up near your shoulders.
4. Step back to the start and extend both arms forward to shoulder height again.
5. Repeat with the other foot, alternating legs each rep.
6. Keep a steady rhythm for the whole interval, matching each curl to each step.

## Common mistakes

- Arms and feet out of sync
- Shrugging shoulders toward ears
- Letting the arms drift down between reps
- Taking choppy half steps
- Leaning back as the arms curl

## Form cues

- Match arms to legs
- Stand tall throughout
- Stay light on feet
- Elbows close at the top

## How much to do

- **Strength**: 2–3 sets of 20–30 reps · rest 45 s · 4 reps in reserve
- **Muscle growth**: 2–3 sets of 30–45 reps · rest 45 s · 4 reps in reserve
- **Endurance** (good fit): 2–4 sets of 45–90 reps · rest 30 s · 4 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Forward Step with Biceps Curl work?

Primary: Biceps 7/10, Quads 6/10. Also works: Glutes 4/10, Hamstrings 3/10, Calves 3/10, Front delts 3/10.

### Which joints does the Forward Step with Biceps Curl load?

Knee: low, Ankle: low.

### How many sets and reps of the Forward Step with Biceps Curl?

Strength: 2–3 sets of 20–30 reps, rest 45 s, 4 reps in reserve. Muscle growth: 2–3 sets of 30–45 reps, rest 45 s, 4 reps in reserve. Endurance: 2–4 sets of 45–90 reps, rest 30 s, 4 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

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