Balance Trainer Bicep Exercises

Your biceps workout may be in need of a pick-me-up. A balance trainer is one way to spice up your routine with greater challenge. The unstable surface of the balance trainer increases the benefits of your workouts, because you involve other muscles, such as your core, while you do the exercises. You'll also feel improvement in your balance after you train on this wobbly piece of fitness equipment.

  1. Balance Trainer

    • The balance trainer is a fitness training tool that has a flexible dome-shape on one side and a flat base on the opposite side. You can use the balance trainer with either side facing up. When you stand on the flat side, you require more balance than when you stand on the round side. During your workouts, you can stand on either side or you may kneel on the dome-side facing up. The benefit of using the balance trainer is to improve your balance and your core-strength during your arm workouts.

    Biceps Curl

    • Stand with both feet on the dome or flat side of the balance trainer or kneel on the dome as you perform the biceps curl. Hold weighted resistance, such as a barbell or a pair of dumbbells or kettlebells. Position your arms so they are straight down at your sides and face your palms forward. Exhale, bend your elbows and raise your hands toward your shoulders. Keep your elbows pointing down and keep your upper arms close to your body. Inhale, straighten your arms and return to the starting position. Complete one to three sets, with eight to 12 repetitions in each set.

    Hammer Curls

    • The hammer curl strengthens your biceps from a neutral hand position. Instead of facing your palms up, your palms face in while holding the weight in each hand. Stand or kneel on the balance trainer with your arms at your sides and your palms facing in. As you exhale, bend your elbows and raise the weights toward your shoulders. As you inhale, straighten your arms and return to the starting position. Aim to finish one to three sets, with eight to 12 hammer curls in each set.

    Reverse Curls

    • The reverse curl strengthens your biceps and the muscles that cross over into your forearms. Stand or kneel on the balance trainer and hold onto your resistance with your arms extended straight down and palms facing the fronts of your legs. Exhale, bend your elbows and raise your hands toward your shoulders; your palms face out at the top of the movement. Inhale, straighten your arms and return to the starting position. Perform one to three sets, with eight to 12 repetitions in each set.

    Guidelines

    • Warm up before your workout. Do full-body movements such as walking, stair climbing or rowing for five to 10 minutes at a level that is somewhat easy. You should begin to sweat, but not feel exhausted. Add the balance trainer exercises into your biceps workout once or twice a week with at least one day of rest in between exercise sessions.