The double cable row on a bosu is a great exercise for individuals who have mastered the basic form of the cable row, and are looking for a great way to increase the intensity of this effective exercise. In order to perform the exercise properly, be sure to set the cable machine correctly. If you have never used a cable machine before, consider consulting with a friend, family member, or personal trainer in order to ensure safety and correct technique.
Benefits of the Double Cable Row on a Bosu
As with most other rows, the double cable row on a bosu is used to strengthen the muscles of the upper back and shoulders. In addition, using the bosu in the exercise results in an increase in muscle mass and tone in the abdominal muscles, lower back, and muscles of the obliques. Use this exercise if you are interested in stabilizing the shoulders or core. If you have suffered an injury in one of these areas, be sure to consult with your doctor before attempting the exercise in order to make sure you are healthy enough to perform it.
Preparing for the Double Cable Row on a Bosu
To achieve optimal results with the double cable row, you must first position your equipment properly. This exercise requires the use of a cable machine, which contains two adjustable arms housing cables that are attached to several different weight plates. Start by lowering both arms of the cable machine until they are approximately at shoulder height. Next, set a bosu on the ground at a distance around five feet away from the cable machine. Step onto the bosu, and hold the handles of the cable machine. Ideally, there should be no slack in the cables when holding them with your arms extended in front of your body. Make any necessary adjustments to the distance of your bosu from the cable machine in order to ensure that the cables are taut when held.
Performing the Double Cable Row on a Bosu
Once the cable machine is positioned properly, you can begin to perform the exercise. As described above, you should be standing on the bosu with one of the cable machine handles in each hand, and your arms extended in front of your body with your palms facing each other. Exhale a deep breath, and as you do so, pull your elbows back along the sides of your ribcage. Once you can no longer pull them back any further, inhale a deep breath, and relax your arms back to the original position. Do another nine repetitions of the exercise, and rest. Do another set of ten repetitions of the exercise for best results.
Increasing the Intensity of the Double Cable Row on a Bosu
One great way to increase the intensity of the double cable row on a bosu is by performing single arm cable rows. This increases the amount of time spent performing the exercise, thus making it more challenging.