Standing Biceps Curls from BOSU

The goal of this exercise is to challenge muscular endurance and strength in the biceps, as well as core stabilization and foot/ankle stabilization.

Contact Points:

Place one foot on the floor and one on the dome to make the exercise eariser. Lift one leg to the side and balance on one foot to make it more challenging.

Visual Affect:

Focus the gaze directly ahead for less balance challenge. Look over one shoulder, alternating sides with each rep, for more balance challenge.

External Stimulus:

Use heavier dumbbells or hold a soft, weighted fitness ball in each hand to add resistance and additional challenge.


Perform the biceps curls one arm at a time for less challenge. Add a squat with the biceps curls (flexing and extending the legs with the arms) for more challenge.

Set Up and Alignment:

Stand in a centered position on top of the dome with the feet about hip width apart or slightly narrower. Hold a dumbbell in each hand. Allow the arms to hang naturally at the sides with the palms facing forward. Execution:

Slowly flex the elbows. Raise the dumbbells to a position in front of the shoulders with the elbows pointing down toward the floor and the palms facing the body. Pause at the top of the movement. Then, lower the arms and return to the starting position. Perform 8 to 20 repetitions to fatigue, adjusting the reps based on overall workout time and goals.

Safety Tips:

Attempt to maintain level foot positioning while standing on the dome. Avoid excessive dorsi flexion, plantar flexion, inversion or eversion. Keep the wrists neutral and the dumbbells level during the curling movement. Contract, or brace, the abdominal muscles to help stabilize the trunk and assist with balance performance.

Biceps curls and front lunges onto BOSU start

Biceps curls with front lunges onto BOSU end