Bosu Bicep Curl Press

Intermediate Level of Difficulty

The Bosu bicep curl with shoulder press is an intermediate compound exercise that targets the shoulders and arms.


Picture of Biceps


Biceps are the pair of muscles on the front of the upper arm connecting the shoulder to the elbow. Your biceps are used in everything from turning a doorknob to lifting heavy items. Strengthening your biceps can greatly reduce the "flabby arms" look.

Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Equipment Used

Picture of Bosu


The BOSU balance trainer stands for "Both Sides Utilized" and is most often used for balance training, various athletic drills and aerobic activities.

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

bosu bicep curl press - step 1

Step 1

Stand on the Bosu with a soft bend in your knees while holding a pair of dumbbells in your hands.

bosu bicep curl press - step 2

Step 2

Keeping the palms facing towards each other, curl the dumbbells up to your shoulders and then press them overhead.

bosu bicep curl press - step 3

Step 3

Fully extend your arms at the top of the press, lower the dumbbells back down to your sides and repeat.