View this exercise on Fitain

BOSU Dome Dumbbell Lunge w/ Bicep Curl

  • Beginner
  • BOSU Ball · Dumbbell
  • Biceps · Quadriceps · Hamstrings · Glutes

Setup instructions

1) Start by placing the BOSU dome side up about a foot or 2 in front.

2) Stand tall with a slight bend in the knees. Keep the chest up, core and glutes tight.

3) Take a step forward on the BOSU with your right leg - let the heel touch the dome first. You should be in a split stance position.

4) Hold the weights in both hands by your waist - face the palms forward. Keep your elbows tucked in close to your ribs.

Perform instructions

1) Bend both knees so your right knee is at a 90 degree angle and your left is parallel to the ground. The right knee shouldn’t track over the toe and the left should be hovering above the ground.

2) As you lower yourself, perform a bicep curl by bending your elbows and slowly lifting the weights towards your shoulders.

3) Squeeze your biceps at the top of the movement.

4) Pause for a second and lower the weights back to the starting position. You should be in a low lunge.

5) Reverse the movement and return to the starting position.

6) Repeat.

Health benefits

Muscular Endurance


Balance · Coordination

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.