BOSU Bicep Exercises

BOSU Bicep Exercises

Big, strong biceps are one of the most desirable results of regular workouts. With these BOSU themed bicep exercises, you can achieve that goal while also boosting your balance and core stability.

1. Lunging Bicep Curls

Equipment Required:

• 2 dumbbells
• 1 BOSU ball (dome side up)

Instructions:

1. Pick up the dumbbells, hold them by your side and stand about a foot behind the BOSU ball.
2. Step forward with your right leg and place your right foot on the BOSU ball.
3. Bend both of your knees in a lunging motion until they are at a 90-degree angle. At the same time, slowly curl the dumbbells towards your chest and stop once your biceps are fully tensed.
4. Slowly straighten your knees, take your right leg off the BOSU ball and place it next to your left leg. At the same time, slowly lower the dumbbells back down to the starting position.
5. Step forward with your left leg and place your left foot on the BOSU ball.
6. Repeat steps 3 and 4.
7. Repeat on alternate legs for as many repetitions as you desire.
8. Step off the BOSU ball and place the dumbbells on the floor to complete the exercise.

2. Standing Barbell Bicep Curls

Equipment Required:

• 1 barbell
• 1 BOSU ball (dome side up)

Instructions:

1. Pick up the barbell and stand on the BOSU ball.
2. Hold the barbell in front of you just above your knees with your palms facing away from your body and get your balance.
3. Slowly curl the barbell towards your chest and stop once your biceps are fully tensed.
4. Slowly lower the barbell back down to the starting position.
5. Repeat for as many repetitions as you desire.
6. Step off the BOSU ball and place the barbell on the floor to complete the exercise.

3. Standing Bicep Band Curls

Equipment Required:

• 1 BOSU ball (dome side up)
• 1 resistance band

Instructions:

1. Hold the handles of the resistance band by your side, place the bottom of the resistance band on the BOSU ball and stand on the BOSU ball.
2. Slowly curl the resistance band towards your chest and stop when your biceps are fully tensed.
3. Slowly lower the resistance band back down to the starting position.
4. Repeat for as many repetitions as you desire.
5. Step off the BOSU ball and place the resistance band on the floor to complete the exercise.

4. Standing Dumbbell Bicep Curls

Equipment Required:

• 2 dumbbells
• 1 BOSU ball (dome side up)

Instructions:

1. Pick up the dumbbells and stand on the BOSU ball.
2. Hold the dumbbells by your side and get your balance.
3. Slowly curl the dumbbells towards your chest and stop once your biceps are fully tensed.
4. Slowly lower the dumbbells back down to the starting position.
5. Repeat for as many repetitions as you desire.
6. Step off the BOSU ball and place the dumbbells on the floor to complete the exercise.

Equipment Required:

• 1 BOSU ball (platform side up)
• 1 dumbbell

5. Standing Single Leg One Armed Dumbbell Bicep Curls

Instructions:

1. Pick up the dumbbell in your left hand and stand on the BOSU ball with your right leg.
2. Hold the dumbbell by your side, raise your left leg above the BOSU ball with your left knee slightly bent and get your balance.
3. Slowly curl the dumbbell towards your chest and stop once your bicep is fully tensed.
4. Slowly lower the dumbbell back down to the starting position.
5. Repeat for as many repetitions as you desire.
6. Place your left leg on the BOSU ball and switch the dumbbell over to your right hand.
7. Hold the dumbbell by your side, raise your right leg above the BOSU ball with your right knee slightly bent and get your balance again.
8. Repeat steps 3 to 5 with your right arm.
9. Step off the BOSU ball and place the dumbbell on the floor to complete the exercise.

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