Dumbbell Exercises: Kneeling Bosu Side Dumbbell Raises

The kneeling bosu side dumbbell raise is an exercise that focuses not only on the shoulders, but also on the muscles of the core. Exercises that focus on more than one muscle group are becoming more and more popular as people have less and less time to spend exercising. In order to have the best results with this exercise, be sure to use dumbbells that are not too heavy (or too light) for you.

About Kneeling Bosu Side Dumbbell Raises

The kneeling bosu side dumbbell raise is a great exercise that not only focuses on increasing strength and muscle mass in the shoulders, but it also focuses on toning the muscles of the core. This is done through the inclusion of a bosu, which is composed of half a stability ball fused to a hard plastic surface. A bosu is effective due to a decrease in its surface stability, thereby requiring the user to rely more fully on the muscles of the abdomen, lower back, and obliques.

Preparing for Kneeling Bosu Side Dumbbell Raises

In order to achieve optimal results when it comes to performing the kneeling bosu side dumbbell raises, you must first position both the equipment and your body properly. Start by finding a bosu, and placing it in an area that has been cleared of other types of exercise equipment. Select a pair of appropriately weighted dumbbells. Finally, carefully come to a kneeling position on top of the bosu, with the rounded side of the bosu facing up. Take plenty of time to find your center of balance while kneeling on the bosu. If you are new to using this piece of exercise equipment, you may want to ask a friend, family member, or gym employee to spot you during your first attempt.

Performing Kneeling Bosu Side Dumbbell Raises

Once you have gained your center of gravity and feel comfortably kneeling on the bosu, you can begin to perform the exercise. Do this by starting with one dumbbell in each hand, with your arms relaxed by your sides. Take a few deep breaths, and during exhalation, use the muscles in your shoulders to lift your arms out to the sides of your body until they reach shoulder height. Be sure to keep your arms as straight as possible as you perform the exercise. Once your arms are at the height described above, inhale your breath, and lower them back down to the starting position. Perform another nine repetitions of the exercise, and then take a short break. Do one more set of ten repetitions of the kneeling bosu side dumbbell raises for best results.

Increasing the Intensity of Kneeling Bosu Side Dumbbell Raises

Finally, in order to increase the intensity of kneeling bosu side dumbbell raises, try closing your eyes. Doing this forces you to rely more fully on the core muscles to help you maintain your balance, thus making the exercise much more difficult.

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