Single Leg Modified Bicep Curl on Bosu Ball

Single Leg Modified Bicep Curl on Bosu Ball

Preparation: * Stand on the Bosu Ball with one foot centered and the other slightly off-set for balance. * Begin with dumbbells (8-10lbs to start) hanging naturally at sides while facing forward with shoulders back, chin parallel to the floor, and contracting through the core (abdominals, lower back, and gluteal muscles).

Movement: * Initiate the movement by lifting the off-set foot off the Bosu Ball and bending at the knee (90-degree angle). * Once balanced on the Bosu Ball, begin bicep curls in a slow and controlled manner. * When biceps have fully contracted with the wrists supinated (palms facing up), rotate weight so that wrists are pronated (palms facing down). * Once palms are facing down, begin the eccentric phase of the exercise, lowering the weight back down to the starting position * Once completed the desired number of repetitions (aim for 10-12), rest for 30-60 seconds before beginning second set * Aim to complete 3 to 4 sets, alternating the supporting leg.

Difficulty Adjustments: * Increase the weight when 10-12 repetitions (2 sets on each leg) can be completed with good form. * If the use of the Bosu Ball is too difficult, remove it from the exercise and complete the modified bicep curl standing on the floor.

Category:

Sports

Tags:

• bosu
• curl
• bicep
• single leg
• absolute
• fitness