Dumbbell Exercises: Three Point Dumbbell Row

A Bosu is a type of exercise platform that consists of part of a stability ball which has been attached to a flat surface. It is a great tool for doing a number of different exercises, including a three point dumbbell row. However, the Bosu should be reserved for those people who have already mastered these exercises on standard benches and other platforms, because it adds the element of balance into the exercise and can be difficult for those with less experience.

The three point dumbbell row is a great exercise to work the shoulders, biceps and triceps. This exercise requires only a single dumbbell and either a bench or a Bosu, depending upon your level of expertise. Read on for a brief overview of the three point dumbbell row.

Exercise Basics

The three point dumbbell row is so named because you’ll have three parts of your body in contact with a supporting surface as you work. To position yourself for the exercise over a bench, stand to the left side of the bench. Place your right hand flat on the bench and then bring your right knee up so that it’s on the bench as well (with the rest of your right leg resting on the bench, too). Your left foot should be extended behind you and resting on the floor. Ideally, your back will be flat and your eyes will be facing the floor.

Hold the dumbbell in your left hand with your palm facing right. Allow gravity to drop it as low as your arm will extend. The exercise moves from this initial position to the dumbbell being as high up as you can comfortably lift it. The dumbbell should move up in a straight line, meaning that your elbow will be the highest point in your entire arm. Slowly lower the dumbbell from this position and repeat.

Benefits and Variations

There are many benefits to the three point dumbbell row. It works your biceps, triceps and shoulder muscles. You can repeat it on both sides of the body for a good overall and balanced workout.

For variations on this exercise, consider using a Bosu instead of a bench. For this, you’ll need to practice balancing yourself on the Bosu before you attempt to do the exercise.


Be sure to keep your foot out of the way of the dumbbell. One of the benefits of this exercise is that if you do drop the dumbbell, you’ll simply drop it on the floor and will be unlikely to hurt yourself if you’re positioned properly. Still, it’s important to start the procedure with a minimal weight and then build up from there until you get as comfortable as possible with the procedure. You may also wish to use a spotter to help you maintain a healthy position; keeping your back flat as you work will prevent injury.


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