Bosu Bicep Curls

Intermediate Level of Difficulty

The Bosu bicep curl is an intermediate exercise that challenges your balance while targeting your 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 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

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 curls - step 1

Step 1

Start in a standing position on the Bosu with a soft bend in your knees while holding the dumbbells at your side.

bosu bicep curls - step 2

Step 2

Keep your bodyweight over the mid foot and your core engaged as you curl the dumbbells up to your shoulders.

bosu bicep curls - step 3

Step 3

Lower the dumbbells back down with control and repeat.