MUSCLES ENGAGED 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. Quadriceps The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently. Equipment Used Bosu The BOSU balance trainer stands for "Both Sides Utilized" and is most often used for balance training, various athletic drills and aerobic activities. 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 Step 1 Start in a standing position on the Bosu with a soft bend in your knees while holding the dumbbells at your side. Step 2 Keep your bodyweight over the mid foot and your core engaged as you curl the dumbbells up to your shoulders. Step 3 Lower the dumbbells back down with control and repeat.