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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.
팔덤벨Elbow flexion
주동근
상완이두근복직근
협응근
고관절 굴곡근상완근전완 굴곡근
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Sit on the center of the Bosu dome with a light dumbbell in each hand.
- 02Lean the torso back slightly and lift both feet off the floor.
- 03Extend the legs to form a V position between torso and thighs.
- 04Find balance before beginning to curl.
수행
- 01Curl both dumbbells toward the shoulders while holding the V-sit.
- 02Keep the elbows close to the ribs as the forearms travel.
- 03Lower the dumbbells under control to full extension.
- 04Maintain the leg and torso position for the entire set.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -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.