The three point dumbbell row on a bosu is a great exercise that helps to strengthen the muscles of the upper body. If you have never worked with a bosu before, be sure to have a spotter handy in order to ensure proper form and technique are followed.
About the Three Point Dumbbell Row on a Bosu
Before attempting any new exercise, it is important to understand why the exercise is important for good health, and what muscle groups are strengthened by the exercise. In the case of the three point dumbbell row on a bosu, the main muscle groups that are targeted include the muscles of the shoulder, upper arm and upper back. As with any exercise, it is important to use a spotter during the first few attempts in order to make sure proper exercise technique and form is followed.
Positioning Your Body
It is important to make sure that your body is positioned properly before attempting the three point dumbbell row on a bosu. Start by placing a bosu on an exercise bench that hits you at a height approximately halfway between your knee and thigh. Make sure the blue side of the bosu is facing up, and it is positioned at one end of the bench. Place your right hand firmly on the center of the bosu, and rest your right knee behind the bosu. Position your left leg on the ground below your hips, making sure that your back is flat and you are in a table top position. Finally, hold a dumbbell in your left hand. Allow your left arm to hand loosely at your side for the time being.
Performing the Three Point Dumbbell Row on a Bosu
Now that you are positioned properly, you can begin to perform the exercise. Start by taking a few deep breaths. As you exhale your breath, use the muscles in your upper arm, shoulder, and upper back to pull your elbow up and alongside your ribcage, pointing it towards the sky. Once you can no longer lift your elbow any higher, inhale your breath, and lower your arm back to the starting position. Be sure to do at least ten repetitions before switching to the other arm. For best results with the three point dumbbell row on a bosu, perform two sets of ten repetitions of the exercise on both arms.
Increasing the Intensity
As with any exercise, it is important that you have mastered the basic form before attempting to increase the intensity. Make sure that you can easily do three sets of fifteen repetitions of the three point dumbbell row on a bosu before adding any changes. One great way to increase the intensity of this exercise is to close your eyes while performing it. This forces you to rely more fully on the muscles of you core to maintain your balance, thereby increasing the intensity greatly.