Bosu Bicep Exercises

Adding variety to your biceps routine is a great way to avoid and bust through a plateau in biceps strength and size. The Bosu ball is one piece of equipment that can be used to add this type of variety to your workout. Bosu ball biceps exercises take traditional biceps lifts and make them more dynamic by having you perform the exercise while in contact the Bosu ball.

Bosu Cable Biceps Curl

The Bosu cable biceps curl requires you to place the portion of the Bosu ball on the ground next to a low-set cable tower. Grab the long-bar attachment near the base of the tower with an underhand grip, with your hands spaced 1 foot apart. Step onto the Bosu ball with your feet spaced 6 inches apart. Assume a semi-squatting position by flexing at your knees, hips and ankles. Allow your arms to hang toward the floor but tuck your elbows against the sides of your body. Raise the bar by closing the joint angle at your elbow. Do not allow your elbows to move away from the sides of your body. Continue lifting until the bar is close to your shoulders. Relax your arms and repeat.

One Foot Biceps Curl

Turn the Bosu ball over so that the flat side is against the floor. Grab a pair of dumbbells and step onto the top of the Bosu ball with both feet. Lift your left foot off of the ball and bent your right knee slightly. Come to a balanced position with your arms relaxed at your sides. Curl the dumbbells upward by bending your arms. Maintain your balance and continue curling until the dumbbells touch your shoulders. Perform one set of curls on your right foot and one set on your left foot.

Two Foot Barbell Curl

The Bosu ball needs to be on the round side for this Bosu barbell curl exercise. Grip the barbell with an underhand grip and step onto the Bosu ball. Bend your knees slightly to help keep you balanced and lean forward at the waist slightly. Also lower your hips a bit to lower your center of gravity. Allow your arms to hang straight to the floor. Rotate the barbell in a counterclockwise direction by flexing at your elbow joint. Once the barbell is within a few inches of your shoulders, straighten your arms back out and repeat.

Bosu Single Leg Single Arm Hammer Curl

This Bosu biceps exercise variation requires extreme balance and should only be used by advanced lifters. The Bosu ball must be on its round side. Grab one dumbbell in your right hand. Turn your right hand so that the back of your hand faces away from your body. Place your right foot on the center of the flat side of the Bosu ball. Your right knee must be slightly bent to maintain balance. Bring the dumbbell toward your shoulder by bending at your elbow. Touch the end of the dumbbell to your right shoulder and then relax your right arm. Perform your target number of repetitions on your right arm, then switch to your left leg and left arm and repeat.