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Dumbbell Biceps Curl V Sit on Bosu Ball

A dumbbell curl performed while holding a V-sit on the dome of a Bosu ball, combining biceps work with a demanding isometric core and balance challenge.

ArmsDumbbellElbow flexion
GoLightWeight mediadumbbell-biceps-curl-v-sit-on-bosu-ball

Demonstration coming soon

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Primary

Biceps brachiiRectus abdominis

Secondary

Hip flexorsBrachialisForearm flexors

Equipment

Dumbbell

Pattern

Elbow flexion

Setup

  1. 01Sit on the center of the Bosu dome with a light dumbbell in each hand.
  2. 02Lean the torso back slightly and lift both feet off the floor.
  3. 03Extend the legs to form a V position between torso and thighs.
  4. 04Find balance before beginning to curl.

Execution

  1. 01Curl both dumbbells toward the shoulders while holding the V-sit.
  2. 02Keep the elbows close to the ribs as the forearms travel.
  3. 03Lower the dumbbells under control to full extension.
  4. 04Maintain the leg and torso position for the entire set.

Checkpoints

  • -Feet stay off the floor throughout the set.
  • -The lower back does not collapse into a rounded slump.
  • -Curl tempo stays smooth so balance is never jolted.
  • -Breathing stays steady despite the core hold.

Common mistakes

  • -Dropping the feet between reps to rest the core.
  • -Swinging the dumbbells and losing balance on the dome.
  • -Using a load that turns the curl into a wobbling struggle.
  • -Holding the breath through the whole set.

Programming notes

  • -Use 2 to 3 sets of 8 to 12 reps with light dumbbells.
  • -The core hold usually fails before the biceps; end the set when the V-sit breaks.
  • -Program as a finisher or core-integration drill, not a biceps mass builder.

Related exercises

Alternating Dumbbell Biceps Curl with Leg Raised on Exercise Ball

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Seated Alternating Dumbbell Biceps Curl on Exercise Ball

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Dumbbell Biceps Curl

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Dumbbell Biceps Curl with Stork Stance

Dumbbell / Arms

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