Kneeling Bosu Side Dumbbell Raises

Intermediate Level of Difficulty

The kneeling Bosu side dumbbell raise is an intermediate exercise. This is a surprisingly challenging exercise that targets the shoulders and also helps to strengthen the core. This exercise is suitable for intermediate to advanced fitness levels.


Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

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

kneeling bosu side dumbbell raises - step 1

Step 1

Start in a kneeling position on the Bosu with both feet off of the floor, your back straight and your shoulders pulled back in the shoulder girdle.

kneeling bosu side dumbbell raises - step 2

Step 2

Raise the dumbbells up to shoulder height, pause and lower them back down to the side of your hips.

kneeling bosu side dumbbell raises - step 3

Step 3

Repeat the action and make sure to keep your core engaged throughout the entire exercise.