Single biceps curl sitting on TG exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single biceps curl sitting on TG )

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Name of exercise  AROM elbow flx uni sit w/TG
Other names of exercise Single biceps curl sitting on TG
Description of exercise The single biceps curl sitting on a Total Gym (TG) is a strength training exercise that targets the biceps muscles in the arms. To perform this exercise, sit on the Total Gym with your feet firmly planted on the footrest and your arms extended down by your sides, holding onto the handles. Slowly bend your elbows and lift the handles towards your shoulders, squeezing your biceps at the top of the movement. Then, slowly lower the handles back down to the starting position. This exercise can be modified by adjusting the incline of the Total Gym to increase or decrease resistance. It is an effective way to build strength and definition in the biceps muscles.
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 and straddle board, facing tower as shown.
  • Hold handles in hands, elbows straight, palms up.
  • Bend elbow up toward shoulder.
  • Return and repeat.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Biceps
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Supination, Extension, Reposition

    Benefits of exercise

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

  • Increased bicep strength
  • Improved muscle definition
  • Targeted bicep muscle activation
  • Better posture
  • Reduced risk of injury
  • Can be done with minimal equipment
  • Can be easily modified for different fitness levels
  • Can be done at home or in the gym
  • Can help with overall arm strength and stability
  • Can be incorporated into a full body workout routine

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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 single biceps curl sitting on TG exercise is a popular exercise that targets the biceps muscles. However, there are certain situations when it is best to avoid this exercise. Firstly, if you have any pre-existing injuries or conditions in your shoulders, elbows, or wrists, it is important to avoid this exercise as it can put strain on these areas and worsen your condition. Secondly, if you are a beginner or have not properly mastered the form and technique of this exercise, it is best to avoid it. Improper form can lead to injuries and may not effectively target the biceps muscles. Lastly, if you are experiencing any pain or discomfort during the exercise, it is important to stop and consult a professional before continuing. It is always better to err on the side of caution and avoid any exercises that may cause harm.

    • Precautions

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

  • Proper warm-up and stretching
  • Use an appropriate weight
  • Maintain proper form and technique
  • Keep your back straight
  • Avoid jerky movements
  • Do not swing your body
  • Breathe properly
  • Avoid locking your elbows
  • Use a controlled pace
  • Keep your feet flat on the ground

    • Helpful in Diseases

  • arthritis
  • carpal tunnel syndrome
  • tendinitis
  • bicep tendonitis
  • tennis elbow
  • golfer’s elbow
  • rotator cuff injuries
  • shoulder impingement
  • frozen shoulder
  • bursitis
  • shoulder instability

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    Frequently asked questions

     

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