BOSU Shoulder Exercises

BOSU Shoulder Exercises

Your shoulders are a key muscle that support your chest, back and arms. They help with lifting, allow you to maintain good posture and so much more. With these five shoulder exercises, you can build strong, defined shoulders while also improving your balance and targeting your core muscles.

1. Standing Dumbbell Shoulder Presses

Equipment Required:

  • 2 dumbbells
  • 1 BOSU ball (dome side up)

Instructions:

  1. Pick up the dumbbells and stand on the BOSU ball.
  2. Hold the dumbbells by your side and get your balance.
  3. Slowly lift the dumbbells up onto your shoulders, making sure that your palms are facing forward.
  4. Slowly press the dumbbells above your head, straighten your arms and stop just before your elbows lock.
  5. Slowly lower the dumbbells back to the starting position on your shoulders.
  6. Repeat for as many repetitions as you desire.
  7. Lower the dumbbells down to your side, step off the BOSU ball and place the dumbbells on the floor to complete the exercise.

2. Standing Dumbbell Front Lateral Raise

Equipment Required:

  • 2 dumbbells
  • 1 BOSU ball (platform side up)

Instructions:

  1. Pick up the dumbbells and stand on the BOSU ball.
  2. Hold the dumbbells by your side and get your balance.
  3. Slowly raise the dumbbells up in front of you while keeping your arms straight and stop when they are at shoulder level.
  4. Slowly lower the dumbbells while keeping your arms straight and stop just before they touch your legs.
  5. Repeat for as many repetitions as you desire.
  6. Lower the dumbbells down to your side, step off the BOSU ball and place the dumbbells on the floor to complete the exercise.

3. Standing Dumbbell Side Lateral Raise

Equipment Required:

  • 2 dumbbells
  • 1 BOSU ball (dome side up)

Instructions:

  1. Pick up the dumbbells and stand on the BOSU ball
  2. Hold the dumbbells by your side and get your balance.
  3. Slowly raise the dumbbells out to your side while keeping your arms straight and stop when they are at shoulder level.
  4. Slowly lower the dumbbells while keeping your arms straight and stop just before they touch your legs.
  5. Repeat for as many repetitions as you desire.
  6. Step off the BOSU ball and place the dumbbells on the floor to complete the exercise.

4. Standing Shoulder Rotations

Equipment Required:

  • 1 BOSU ball (dome side up)
  • 1 soft fitness ball

Instructions:

  1. Grab the soft fitness ball in your hands and stand on the BOSU ball with your knees slightly bent.
  2. Hold the soft fitness ball in your right hand and stretch it out to the side, making sure that your elbow is slightly bent and your hand is facing the floor.
  3. Slowly rotate your shoulder and arm upwards until the soft fitness ball is parallel to your head and your hand is facing forwards.
  4. Slowly rotate your shoulder and arm downwards and back to the starting position where your hand is parallel to the floor.
  5. Repeat for as many repetitions as you desire.
  6. Switch the soft fitness ball over to your left hand and stretch it out to the side, making sure that your elbow is slightly bent and your hand is facing the floor.
  7. Repeat steps 3 to 5 with your left shoulder and arm.
  8. Step off the BOSU ball and place the soft fitness ball on the floor to complete the exercise.

5. Standing Single Leg Dumbbell Shoulder Presses

Equipment Required:

  • 2 dumbbells
  • 1 BOSU ball (dome side up)

Instructions:

  1. Pick up the dumbbells and stand on the BOSU ball.
  2. Hold the dumbbells by your side and get your balance.
  3. Raise your left knee off the BOSU ball and get your balance on your right leg.
  4. Slowly lift the dumbbells up onto your shoulders, making sure that your palms are facing forward.
  5. Slowly press the dumbbells above your head, straighten your arms and stop just before your elbows lock.
  6. Slowly lower the dumbbells back to the starting position on your shoulders.
  7. Repeat for as many repetitions as you desire.
  8. Place your left leg back on the BOSU ball, raise your right knee off the BOSU ball and get your balance on your left leg.
  9. Repeat steps 4 to 7.
  10. Lower the dumbbells down to your side, step off the BOSU ball and place the dumbbells on the floor to complete the exercise.

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