BOSU Upper Back Exercises
If you want to build a big, strong upper back the BOSU ball is an excellent tool that can help you achieve your goals. Not only is it great for strengthening your upper back muscles but it also improves your balance and core stability. Incorporate these five upper back BOSU ball exercises into your training routine on a regular basis to add a new dimension to your workouts.
1. Bent Over Barbell Rows
Equipment Required:
- 1 barbell
- 1 BOSU ball (platform side up)
Instructions:
- Pick up the barbell and stand on the BOSU ball.
- Hold the barbell in front of you just above your knees with your palms facing towards your body and get your balance.
- Slowly bend forward at the hips until your chest is parallel to the floor. Keep your legs and arms straight.
- Slowly pull the barbell towards your chest until it touches.
- Slowly lower the barbell until your arms are fully extended.
- Repeat for as many repetitions as you desire.
- Stand up straight, step off the BOSU ball and place the barbell on the floor to complete the exercise.
2. One Armed Dumbbell Rows
Equipment Required:
- 1 BOSU ball (platform side up)
- 1 dumbbell
Instructions:
- Place the BOSU ball and the dumbbell on the floor next to each other.
- Place your right hand on the BOSU ball and your left hand on the dumbbell.
- Straighten your legs out behind you and hold your core muscles in.
- Slowly pull the dumbbell off the floor towards your chest until it touches.
- Slowly lower the dumbbell until it is just above the ground.
- Repeat for as many repetitions as you desire.
- Switch hands so that your left hand is on the BOSU ball and your right hand is on the dumbbell.
- Repeat steps 4 to 6 with your left arm.
- Put the dumbbell on the floor and stand up straight to complete the exercise.
3. One Armed Dumbbell Reverse Flys (Feet On The BOSU)
Equipment Required:
- 2 dumbbells
- 1 BOSU ball (dome side up)
Instructions:
- Place the BOSU ball and the dumbbells on the floor body width apart.
- Place your feet on the BOSU ball and your hands on the dumbbells.
- Slowly raise the right dumbbell out to your side as far as you can.
- Slowly lower the right dumbbell back to the starting position.
- Slowly raise the left dumbbell out to your side as far as you can.
- Slowly lower the left dumbbell back to the starting position.
- Repeat for as many repetitions as you desire.
- Put the dumbbell on the floor and stand up straight to complete the exercise.
4. One Armed Dumbbell Reverse Flys (Hands On The Bosu)
Equipment Required:
- 1 BOSU ball (dome side up)
- 1 dumbbell
Instructions:
- Place the BOSU ball and the dumbbell on the floor next to each other.
- Place your right hand on the BOSU ball and your left hand on the dumbbell.
- Straighten your legs out behind you and hold your core muscles in.
- Slowly raise the dumbbell out to your side as far as you can.
- Slowly lower the dumbbell back to the starting position.
- Repeat for as many repetitions as you desire.
- Switch hands so that your left hand is on the BOSU ball and your right hand is on the dumbbell.
- Repeat steps 4 to 6 with your left arm.
- Put the dumbbell on the floor and stand up straight to complete the exercise.
5. Standing Cable Squat Rows
Equipment Required:
- 1 BOSU ball (dome side up)
- 1 cable crossover machine
Instructions:
- Adjust the cable crossover machine so that one of the cables is at the bottom and attach two handles to it.
- Place the BOSU ball just in front of this bottom set of cables.
- Select the weight you want to lift on the cable crossover machine and grab the two handles in each hand.
- Step onto the BOSU ball and bend your knees until your butt is parallel to the floor.
- Slowly stand up straight and bring the cables up to your chest as you stand.
- Slowly bend your knees, lower the cables and return to the starting position.
- Repeat for as many repetitions as you desire.
- Step off the BOSU ball and release each cable to complete the exercise.
