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Dumbbell Biceps Curl V Sit on Bosu Ball

Dumbbell Biceps Curl V Sit on Bosu Ball

The Dumbbell Biceps Curl V Sit on Bosu Ball is a challenging and effective exercise that targets your biceps, abs, and overall core stability. By combining the biceps curl with the V-sit position on a Bosu Ball, you engage multiple muscles simultaneously, making it a great choice for those looking to build upper body strength and develop a strong core. During this exercise, you will be sitting on a Bosu Ball with your feet off the ground, forming a V shape with your body. Holding a dumbbell in each hand, you will perform biceps curls, contracting your biceps to lift the weights towards your shoulders while maintaining your balance on the Bosu Ball. This exercise not only targets the biceps, but also requires a significant amount of core engagement to stabilize your body on the unstable surface of the Bosu Ball. The V-sit position further intensifies the workout by challenging your abs and hip flexors. To perform this exercise effectively, it is important to focus on maintaining proper form throughout. Keep your back straight, core engaged, and control the movement as you curl the dumbbells towards your shoulders. Remember to exhale as you lift the weights and inhale as you lower them back down. Incorporating the Dumbbell Biceps Curl V Sit on Bosu Ball into your fitness routine can help you build upper body strength, enhance core stability, and improve overall balance and coordination. As with any exercise, start with lighter weights and gradually increase the resistance as your strength improves. Challenge yourself, but always listen to your body and prioritize proper form to avoid injury. Keep pushing yourself, and you'll see progress over time!


  • Start by sitting on a Bosu Ball, with your feet planted firmly on the ground and your knees bent at a 90-degree angle.
  • Hold a pair of dumbbells in each hand, ensuring that your shoulders are relaxed and your palms are facing forward.
  • Maintaining a straight back, engage your core muscles and slightly lean back while keeping your balance on the Bosu Ball.
  • Slowly curl the dumbbells towards your shoulders, exhaling as you lift.
  • Pause for a moment at the top of the curl, allowing your biceps to fully contract.
  • In a controlled manner, lower the dumbbells back down to the starting position, inhaling as you lower.
  • Repeat for the desired number of repetitions.
  • Remember to keep your movements slow and controlled throughout the exercise to avoid any jerking or swinging motions.
  • Focus on squeezing your biceps at the top of the curl to fully engage the muscle.
  • If this exercise is too challenging, you can perform it without the Bosu Ball for added stability.

Tips & Tricks

  • Choose an appropriate weight dumbbell that challenges you but allows you to maintain proper form.
  • Focus on squeezing your biceps at the top of each curl to fully engage the muscle.
  • Maintain a neutral spine and engage your core throughout the exercise to improve stability.
  • Incorporate controlled and slow movements to maximize muscle contraction and reduce the risk of injury.
  • Ensure that your elbows stay close to your body throughout the movement to target your biceps effectively.
  • To make it more challenging, perform the exercise while balancing on a Bosu ball to engage your core and improve overall stability.
  • Remember to breathe throughout the exercise, exhaling as you curl the dumbbells towards your shoulders.
  • Rest for a day or two between workouts to allow your muscles to recover and repair.
  • If you experience any pain or discomfort during the exercise, consult a fitness professional to ensure proper form and technique.
  • To continue progressing, gradually increase the weight of the dumbbells over time.


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