Bosu 3 Point DB Row

Intermediate Level of Difficulty

The 3 point dumbbell is very challenging intermediate upper body exercise. This exercise targets the mid back and core and is suitable for intermediate to advanced fitness levels.


Picture of Back (upper)

Back (upper)

You can’t see your back without a lot of effort, but this doesn't mean you shouldn’t train it. Back exercises consisting of both back stretching and back strengthening is very important to your health and overcoming back pain.

Picture of Obliques


Many people put a lot of focus on working their abs but forget their surrounding neighbors; the oblique muscles. Obliques serve as stabilizers, and are used in almost every physical activity. Exercising your obliques should be a very important part of your workout program.

Equipment Used

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Picture of Bosu


The BOSU balance trainer stands for "Both Sides Utilized" and is most often used for balance training, various athletic drills and aerobic activities.

Exercise Instructions

bosu 3 point db row - step 1

Step 1

Start in a 3 point plank position with your feet wider than shoulder width and your back flat. Place your hand on top of the Bosu and hold a dumbbell in the other.

bosu 3 point db row - step 2

Step 2

Pull the dumbbell up to the side of your chest making sure to keep your back flat and core engaged.

bosu 3 point db row - step 3

Step 3

Lower the dumbbell back down towards the floor and repeat.