How to Do a Bicep Curl on a Dyna Disc
A Dyna Disc is a small, portable piece of equipment that is used as a balance trainer. It is challenging to stand on, and even more so when you try to lift weights without falling off, but it is excellent training for your core and ankle tendons. A bicep curl on a Dyna Disc builds strength and endurance in your biceps, while working your abs, gluts and pelvic floor muscles.
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Instructions
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1
Stand on either the flat or bumpy side of your Dyna Disc with your feet evenly spaced from the center, pointing straight ahead. Hold a dumbbell in each hand with your palms up. Bend your knees and engage your core muscles. Tuck your pelvis.
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2
Curl your arms up and breathe out. Do not lean back or you will fall off the disc.
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3
Lower the weights slowly and hold the downward position (without locking your elbows) for two seconds. Keep squeezing your core. Tuck your hips if they are not still in position.
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4
Repeat Steps 1 through 3 for twelve to twenty repetitions. If you fall off at any time, just hop back on the disc and begin the rep over. Perform two sets.
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Tips & Warnings
Standing on the bumpy side with your shoes off will send more signals to your brain that will help you balance, but it may be uncomfortable if you have sensitive feet. Keep your shoes on if it is more comfortable for you.
Do not lift the same amount of weight that you lift for traditional curls; the Dyna Disc will make it harder to control your movements, so use lighter dumbbells.
