DB Brachialis lift exercise : How to do, Benefits, Side Effects, Uses, Precautions

( DB Brachialis lift )

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Name of exercise  Resist elbow Brachialis lift w/wt
Other names of exercise DB Brachialis lift
Description of exercise The DB Brachialis lift alternating on ball exercise is a strength training exercise that targets the brachialis muscle in the upper arm. It involves using dumbbells while sitting on an exercise ball, which adds an element of instability and challenges the core muscles. To perform this exercise, one must sit on the ball with the feet shoulder-width apart and the dumbbells in each hand. The arms are then raised to shoulder height, with the palms facing each other. From this position, the arms are alternately lifted and lowered, engaging the brachialis muscle. This exercise helps to improve arm strength and stability, and can also benefit those with shoulder or back issues.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Sit or stand, hold weight in hand, palm down.
  • Lift weight, bending elbow.
  • Return to start position.

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    Body Part Elbow & Wrist
    Type of Muscles Forearm
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing, Sitting
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Supination, Elevation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved grip strength
  • Increased arm muscle definition
  • Better muscle balance
  • Enhanced biceps and triceps activation
  • Improved stability and coordination
  • Increased range of motion
  • Reduced risk of injury
  • Improved overall upper body strength
  • Can be done with minimal equipment
  • Can be easily modified for different fitness levels

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The DB Brachialis lift alternating on ball exercise should be avoided if you have any existing injuries or pain in your shoulders, elbows, or wrists. This exercise puts a lot of strain on these joints and could exacerbate any existing issues. It should also be avoided if you have any balance or stability issues, as performing this exercise on a stability ball requires a certain level of core strength and control. Additionally, if you are new to strength training or have not mastered proper form and technique for this exercise, it is best to avoid it until you have built up enough strength and stability in your upper body. Finally, if you experience any discomfort or pain while performing this exercise, it is important to stop and consult with a medical professional before continuing.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use a stable and properly inflated exercise ball
  • Keep your core engaged throughout the exercise
  • Maintain proper form and technique
  • Use a weight that is appropriate for your fitness level
  • Keep your shoulders relaxed and away from your ears
  • Do not arch your back or strain your neck
  • Breathe properly and avoid holding your breath
  • Alternate arms in a slow and controlled manner
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Tennis elbow
  • Golfer’s elbow
  • Bicep tendonitis
  • Rotator cuff injury
  • Shoulder impingement syndrome

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    Frequently asked questions

     

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