Biceps Curl V Sit on Dome with Dumbbells

🎯 Biceps🏋️ DumbbellIsolationAbdominals (2°)

How to do the biceps curl v sit on dome with dumbbells

  1. This exercise uses a Dome (or Bosu) as a seat forcing you to engage and contract your abs throughout the exercise. The name comes from having our body in the shape of a “V”.
  2. Grasp a dumbbell in each hand and sit on a dome.
  3. Keep your legs together and your knees bent.
  4. Draw in and hold your abs and keep your back straight.
  5. With you arms extended to your sides, curl and contract your biceps, bringing your forearms towards your shoulders.
  6. Slowly return to the starting position.
  7. Note: Try to keep your balance steady and not move your legs throughout this exercise.

Muscles worked

The prime mover is the biceps brachii, which bends the elbow and rotates the forearm palm-up.

Even with a single joint doing the moving, the muscle is not working alone — the abdominals brace the trunk so force can pass between the hips and the shoulders.

Every exercise for:BicepsAbdominals

How this movement works

Everything happens at one joint. That gives you direct control over where the tension sits; the trade-off is that the muscle gets no help, so the load that feels hard here is a fraction of what a multi-joint version of the pattern would take. Slow, complete repetitions beat heavy ones.

It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.

What you need

Dumbbells let each side work on its own, surfacing a strength difference between limbs that a barbell would quietly cover for, and leaving the wrist free to rotate through the movement.

Every exercise using:Dumbbell

These train the biceps too, using equipment this one does not:

Related exercises

Illustration: Everkinetic — CC BY-SA 4.0 — license. Modified versions are shared under the same license. Full attribution →

ⓘ Informational only — not a substitute for professional fitness or medical advice.