How to Perform Bicep Curls on a Bosu Ball

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By Sarka-Jonae Miller
eHow Contributing Writer

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Regular bicep curls will increase the muscle strength in your biceps, but performing bicep curls on a Bosu Ball will improve your balance and core strength and will burn calories as well. Although the Bosu Ball may be difficult to balance on at first, you will get better with practice. Start with light weights to make the process easier.

Difficulty: Moderate

Instructions

Things You'll Need:

A Bosu Ball
A pair of dumbbells

Step 1

Step onto the blue side of the Bosu Ball placing your feet hip-width apart. Hold one dumbbell in each hand. Bend your knees slightly and engage your core muscles.
Step 2

Exhale and curl both arms up into a bicep curl.
Step 3

Inhale and lower the weights without straightening your arms.
Step 4

Alternate arms once you are able to balance lifting both arms together. This will be more challenging.
Step 5

When you can do Step 4 safely, flip the Bosu Ball onto the black side and repeat Steps 1 to 4. This is an advanced variation. Do three sets of 15 or two sets of 20 repetitions.