Machine wrist pullovers exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Machine wrist pullovers )

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Name of exercise  Resist wrist pron/sup w/mach
Other names of exercise Machine wrist pullovers
Description of exercise The machine wrist pullover exercise is a weight training exercise that targets the muscles in the upper body, particularly the chest, shoulders, and arms. It involves using a machine with a pulley system and a handle attached to a weight stack. The exercise is performed by sitting on a bench and grasping the handle with both hands. The arms are then extended out in front of the body, and the weight is pulled towards the chest in a controlled motion. This movement primarily works the chest muscles, but also engages the shoulders and arms. It is a great exercise for building strength and muscle in the upper body and can be modified for different fitness levels.
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 at forearm machine, elbow and upper arm supported.
  • Grasp handle with hand.
  • Twist wrist to one side (palm up).
  • Twist wrist to opposite side (palm down).
  • Repeat.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Forearm
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Supination, Pronation
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction, Rotation

    Benefits of exercise

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

  • Improved grip strength
  • Increased flexibility
  • Strengthened wrist muscles
  • Improved forearm strength
  • Enhanced athletic performance
  • Reduced risk of wrist injuries
  • Improved coordination
  • Improved muscle balance
  • Improved posture
  • Increased range of motion

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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

  • Machine wrist pullovers are a popular exercise for strengthening the wrists, forearms, and upper back. However, there are certain situations where it may be best to avoid this exercise.Firstly, individuals with wrist or shoulder injuries should avoid this exercise as it can put strain on these areas and worsen the injury. It is always important to consult with a doctor or physical therapist before starting any new exercise if you have a pre-existing injury.Additionally, those with low back pain or spinal issues should avoid this exercise as it involves lying on your back and lifting weight overhead, which can put strain on the spine. Alternative exercises that target the same muscle groups without putting pressure on the spine should be chosen.Lastly, individuals who are new to weightlifting or have weak wrists and forearms should avoid this exercise until they have built up enough strength and stability in these areas. Starting with lighter weights and gradually increasing the weight over time is recommended.

    • 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 weight that is appropriate for your strength level
  • Keep your wrists straight and aligned with your forearms
  • Avoid jerky or sudden movements
  • Engage your core to stabilize your body
  • Keep your elbows slightly bent throughout the exercise
  • Avoid locking your elbows at the top of the movement
  • Do not arch your back or strain your neck
  • Breathe regularly and do not hold your breath
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Tennis elbow
  • Carpal tunnel syndrome
  • Rotator cuff injury
  • Shoulder impingement syndrome
  • Golfer’s elbow

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    Frequently asked questions

     

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