Single Triceps extension palm down on TG exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single Triceps extension palm down on TG )

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Name of exercise  AROM elbow ext uni supine palms down w/TG
Other names of exercise Single Triceps extension palm down on TG
Description of exercise The single triceps extension palm down on TG exercise is a strength training exercise that targets the triceps muscles in the back of the upper arm. It is performed using a single dumbbell, with the palm facing down, and a neutral grip on the handle. The exercise involves extending the arm behind the head, keeping the elbow close to the head, and then returning to the starting position. This movement primarily works the long head of the triceps muscle, but also engages the lateral and medial heads to a lesser extent. It can be done standing or seated, and is an effective exercise for building strength and definition in the triceps.
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, knees bent, with head toward the tower.
  • Grasp handles in hands, elbows bent, arms at sides, palms down as shown.
  • Push down with right arm to straighten elbow.
  • Repeat.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Triceps
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension

    Benefits of exercise

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

  • Improved triceps strength
  • Increased muscle mass
  • Enhanced arm definition
  • Improved pushing power
  • Reduced risk of injury
  • Improved stability in shoulder joint
  • Improved overall upper body strength
  • Increased range of motion in elbow joint
  • Improved muscular endurance
  • Improved athletic performance

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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 Triceps Extension Palm Down exercise is a great way to target and strengthen the triceps muscles. However, there are certain situations where it should be avoided to prevent injury or discomfort.Firstly, if you have any pre-existing shoulder or elbow injuries, it is best to avoid this exercise as it puts a lot of strain on these joints. It is always important to listen to your body and avoid any movements that cause pain or discomfort.Additionally, if you are new to strength training or have not yet built up enough strength in your triceps, it is best to avoid this exercise until you have developed a stronger foundation. Starting with lighter weights and gradually increasing the intensity is a safer approach.Lastly, if you are experiencing any wrist pain or discomfort, it is best to avoid this exercise as it requires a strong grip and can put strain on the wrists.Overall, it is important to use proper form and listen to your body when performing the Single Triceps Extension Palm Down exercise to avoid any potential injuries. If you are unsure about whether this exercise is suitable for you, it is always best to consult with a certified trainer or healthcare professional.

    • 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 fitness level
  • Keep your elbows close to your body throughout the movement
  • Maintain proper form and avoid swinging the weight
  • Avoid locking your elbows at the top of the movement
  • Breathe properly and exhale as you extend your arms
  • Do not arch your back or strain your neck
  • Keep your wrists straight and avoid bending them
  • Start with a lighter weight and gradually increase as you become comfortable with the exercise
  • Stop immediately if you feel any pain or discomfort and consult a professional if necessary

    • Helpful in Diseases

  • arthritis
  • tendinitis
  • carpal tunnel syndrome
  • tennis elbow

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    Frequently asked questions

     

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