Bosu- Bicep-Series 41

Following exercises target Biceps. It is called Bicep Curl

Starting Position: Stand on top of Bosu with Dumbell in each hand.



Instructions
Execution

With elbows to the sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.
Biceps may be exercised alternating (as described), simultaneous, or in a simultaneous-alternating fashion. When elbow is fully flexed, elbow should only travel forward slightly allowing forearm to be no more than vertical to allow for a relative release of tension in muscles between repetitions.



2. Hammer Curl

With elbows to the sides, raise dumbbells until forearms are vertical and the thumbs face the shoulder. Lower to original position and repeat.

Target: Brachioradialis



3. Standing on top of Bosu, with dumbells in each hand, rotate the dumbells such that the palms face inside and outside. The rotation is coming from the forearm.



4. Reverse Curl

Starting from the position as shown above, take the elbows to the side, raise the bar until forearms are vertical. Lower until the arms are fully extended. Repeat.

When the elbow is fully flexed, the elbow should only travel forward a few inches allowing the forearm to be no more than perpendicular to the floor to allow for a relative release of tension in the muscles between repetitions.