Arms / Intermediate / Isolation (single joint)

V-Sit Dumbbell Curl on BOSU

A dumbbell curl performed sitting on a BOSU in a V-sit, training the biceps while the core stabilizes.

At a glance

Primary

Biceps

Secondary

Abs, Hip flexors, Forearms & grip

Equipment

Dumbbells, BOSU ball

Movement pattern

Elbow flexion (curl), Anti-extension (brace)

Level

Intermediate

Type

Arms, Isolation (single joint), Balance / unstable

How to do it

1. Sit on a BOSU dome holding a dumbbell in each hand, knees bent and feet on the floor.
2. Lean back slightly into a V position, keeping your back straight and abs braced.
3. Curl the dumbbells toward your shoulders.
4. Lower slowly, keeping your balance.

Tips

• Keep the legs still.
• Do not round the back.

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