Exercise Detail

dumbbell biceps curl v sit on bosu ball

The dumbbell biceps curl v sit on bosu ball is a challenging exercise that combines a traditional biceps curl with a core-engaging V-sit position on an unstable surface (BOSU ball). This movement targets the biceps while also requiring significant balance and core stability.

BicepsStrengthAdvancedMedia available

Equipment

Dumbbell

Instructions

Sit on a bosu ball with your feet flat on the ground and your knees bent at a 90-degree angle.
Hold a dumbbell in each hand with your palms facing forward and your arms fully extended down by your sides.
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
Hold the contracted position for a brief pause as you squeeze your biceps.
Inhale and slowly begin to lower the dumbbells back to the starting position.
Repeat for the desired number of repetitions.

Tips

No coaching tips are available for this exercise yet.

Variations

No variations have been listed yet.

Related Biceps Exercises

Back to all exercises

band side triceps extension

The band side triceps extension is an exercise targeting the triceps using a resistance band. It also engages the shoulders as secondary muscles. The movement involves extending the arms out to the sides and bending the elbows to bring the hands toward the shoulders, then returning to the starting position.

barbell biceps curl (with arm blaster)

The barbell biceps curl with arm blaster is a strength exercise that isolates the biceps by preventing elbow movement and reducing cheating. The arm blaster helps maintain proper form, making the exercise more effective for targeting the biceps.

barbell incline close grip bench press

The barbell incline close grip bench press is a compound upper body exercise that primarily targets the triceps, with secondary emphasis on the chest and shoulders. It is performed on an incline bench using a barbell with a close grip to maximize triceps activation.

barbell lying back of the head tricep extension

The barbell lying back of the head tricep extension is an isolation exercise targeting the triceps, performed lying on a bench and lowering a barbell behind the head.