The BOSU ball, a balance trainer that looks like half of a stability ball with a hard, flat platform on one side, is a full-service piece of cross training equipment that allows you to perform cardio and resistance exercises. In fact, "Fitness" magazine named the BOSU balance trainer as one of the best pieces of home gym equipment because of its versatility. When working your arms while using a BOSU ball, you can expect to also challenge your legs and core while performing the movements.
BOSU Pushup
The BOSU pushup will target your chest, shoulders and triceps, as well as strengthen your core. Place the BOSU on the ground, the flat side up. Grip the BOSU with both hands with your arms spread wide under your shoulders. Step your feet out behind you so you're balancing on your toes and hands, your body forming a straight line. Bend your elbows and lower your chest toward the top of the BOSU ball. When your elbows form a 90-degree angle, reverse the movement and press yourself back to the starting position. Perform eight to 12 repetitions while maintaining good form.
BOSU Ball Shoulder Press
The BOSU ball shoulder press will work your shoulders, but you will also feel your legs and core working as you balance on the ball. Place the ball on the ground with the flat side pointing up. Step onto the ball while holding a dumbbell in each hand. Take a moment to gain your balance as you adjust your feet so they're shoulder-width apart. Lift the dumbbells so that you're holding them at shoulder-height with your palms facing away from your body. Bend your knees slightly to help you maintain your balance and press your arms up over your head, extending your elbows fully. Lower the weights back to your shoulders and continue performing the exercise for an additional 10 to 12 repetitions.
BOSU Ball Curl
The BOSU ball dumbbell curl will work your biceps while challenging your core and legs. Place the BOSU on the ground with the rounded side facing up. Holding a dumbbell in each hand, step up onto the ball and gain your balance with your feet slightly spread. Bend your knees slightly and adjust the dumbbells so your arms extend down at your sides, with your palms facing forward. Keeping your elbows at your sides, curl the weights toward your shoulders. When you've performed a full curl, return them to the starting position. Complete eight to 12 repetitions.
Additional Exercises
Almost any dumbbell exercise or arm exercise that you perform while standing on the floor, you can perform on a BOSU ball. Mix up your routine by combining exercises, like a squat and a shoulder press, or a lunge with a triceps kickback, for a full-body challenge. By performing exercises on both sides of the ball or by performing exercises with only one foot balanced on the ball, you'll continue to challenge your core and keep your routine fresh as you work your arms.
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