Bosu Ball Dumbbell Deadlift to Curl Press
The bosu ball dumbbell deadlift to curl press is a full-body compound exercise performed on an unstable surface. It targets the quads, glutes, and hamstrings through the deadlift while adding a biceps curl and overhead press to challenge the upper body and core balance simultaneously.
How to do it
- Stand on the flat side of a bosu ball holding a dumbbell in each hand.
- Hinge at the hips and lower the dumbbells toward the ground, performing a deadlift.
- Drive through your hips to stand upright on the bosu ball.
- Curl the dumbbells to shoulder height, then press them overhead until arms are fully extended.
- Lower the dumbbells back down with control and return to the deadlift starting position.
- Repeat for the desired number of repetitions.
Form cues
- Engage your core before stepping onto the bosu ball.
- Hinge at your hips with a flat back during the deadlift.
- Drive through your entire foot to stand stable.
- Keep your elbows tucked during the biceps curl.
- Press straight overhead without arching your lower back.
Breathing: Inhale as you hinge down into the deadlift, exhale as you stand up, inhale again before the press, and exhale as you press overhead.
Common mistakes
- Rushing the setup on the unstable surface, which compromises balance and joint safety.
- Rounding the lower back during the hinge, placing unnecessary strain on the spine.
- Using momentum to swing the weights during the curl, reducing muscle engagement.
- Arching the back excessively during the overhead press to compensate for fatigue.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, biceps, shoulders, core.
Suggested sets & reps
Get fitter
3 sets x 10 reps, rest 75 s
Lose weight
3 sets x 10-12 reps, rest 60 s
Build muscle
3 sets x 8-10 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel unsteady or dizzy, step off the bosu ball immediately and choose a stable surface.
- If you have lower back or shoulder discomfort, ease off or choose a gentler option without the unstable surface.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Can I do this exercise without a bosu ball?
Yes, performing this on a flat floor is much safer and easier if you are a beginner.
What should I do if I lose my balance?
Step off the bosu ball safely, reset your stance, and use lighter dumbbells until you feel stable.
How often should I include this in my routine?
Once or twice a week is plenty, as it is a complex, full-body movement that requires significant recovery.