Bosu- Bicep-Series 42

1. Concentration curl

Muscle Worked: Biceps

Sit on the Bosu . Spread your legs apart into a V and lean forward slightly. Grasp the dumbbell in one hand with your palm facing upward. Rest your elbow on the inside of your thigh and let the dumbbell hang. Rest your other hand on the top of your other thigh for support.



Slowly curl the weight up while keeping the torso, upper arm and elbow still. As you lift, twist your wrist so that your little finger turns towards your body. Squeeze the muscle at the top and then slowly lower the weight.



2. Wrist Curl
Target: Wrist Flexors

Sit on Bosu and grasp dumbbell with underhand grip. Rest forearm on thighs with wrist just beyond knee.



Execution

Allow the dumbbell to roll out of the palm down to the fingers. Grip dumbbell back up and flex wrist. Lower and repeat.



Keep elbows approximately wrist height to maintain resistance through the full range of motion.