Pull up palms down on TG exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Pull up palms down on TG )

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Name of exercise  AROM shld pull up bil palms down w/TG
Other names of exercise Pull up palms down on TG
Description of exercise Pull up palms down on TG exercise is a strength training exercise that primarily targets the back muscles, specifically the latissimus dorsi. It involves using a pull-up bar with an overhand grip (palms facing away from the body) and pulling the body up towards the bar until the chin is above the bar. This exercise also engages the biceps, shoulders, and core muscles. It can be modified by using resistance bands, or by adding weights for an extra challenge. This exercise helps to improve upper body strength, posture, and overall back muscle development. It is commonly used in bodybuilding and functional training programs. Proper form and control are essential to avoid injury and maximize the benefits of this exercise.
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
  • Lie on back on board, knees bent, head towards tower.
  • Grasp handles in hands as shown, arms over head, palms down.
  • Pull both elbows down to front of abdomen.
  • Raise and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder, Elbow & Wrist
    Type of Muscles Rhomboid or Trapezius, Latissimus Dorsi, Biceps
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Supination, Elevation, Abduction

    Benefits of exercise

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

  • Strengthening of back muscles
  • Improved posture
  • Increased grip strength
  • Toned arms and shoulders
  • Improved overall upper body strength
  • Enhanced athletic performance
  • Improved core stability
  • Increased muscle definition
  • Versatile exercise for various fitness levels
  • Can be done with minimal equipment

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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 Pull up palms down on TG exercise should be avoided if you have any pre-existing shoulder or wrist injuries. This exercise puts a lot of strain on the shoulders and wrists, so if you have any pain or discomfort in these areas, it is best to avoid this exercise to prevent further injury.Additionally, if you are a beginner or have not built up enough upper body strength yet, this exercise may be too challenging and could lead to strain or injury. It is important to start with simpler exercises and gradually work your way up to more advanced movements.Furthermore, if you are feeling fatigued or have not properly warmed up before attempting this exercise, it is best to avoid it. Fatigue and lack of warm-up can increase the risk of injury.Overall, it is important to listen to your body and avoid this exercise if you are not physically ready or if you have any pain or discomfort in your shoulders or wrists. It is always better to err on the side of caution and choose a different exercise that is more suitable for your current fitness level and any injuries you may have.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Use proper form and technique
  • Start with a comfortable number of reps and gradually increase
  • Do not overextend your arms
  • Keep your core engaged throughout the exercise
  • Use a sturdy and stable pull-up bar
  • Do not swing or use momentum to complete the exercise
  • Avoid locking your elbows at the bottom of the movement
  • Keep your shoulders relaxed and away from your ears
  • Listen to your body and stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement
  • Shoulder instability
  • Bicep tendinitis
  • Tennis elbow
  • Golfer’s elbow

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    Frequently asked questions

     

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