Hi, I'm Jay McLeod. Today, we're discussing the hardest bicep workout okay. The benefit of doing this exercise is it's gonna build strength in your biceps okay. It's gonna build strength in your forearms. It's also gonna help you out with your balance and core stability. Now I'm gonna show you how to do the Bosu ball dumbbell curl okay. First thing you want to do is get on your Bosu ball right here, okay. I normally get on left side then right side, right side, left side, don't just jump on the ball okay I don't recommend doing that. I'm here okay. Now from here if you have somebody close to you have them hand you just the dumbbells okay. If not in my case I'm gonna lean forward and grab the weights okay. Now I'm gonna bring my arms fully extended right out to my side okay and all I'm gonna do is alternate curls okay. I'm gonna rotate my right wrist out, curl up to my shoulder. This transfers all my weight to my right side so I have to counter balance on my left really engaging my core okay. I fully extend my arm at the bottom and I switch over to my left bringing my left wrist out, curling up to my shoulder, exhale, straightening out my arm and repeating. Inhale as you curl up, exhale as you bring the weight back down to the initial position.