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

( Single Triceps extension palm down kneeling on TG )

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Name of exercise  AROM elbow ext uni kneel palm down w/TG
Other names of exercise Single Triceps extension palm down kneeling on TG
Description of exercise Single Triceps extension palm down kneeling on TG is an isolation exercise that targets the triceps muscles. It is performed using a cable machine with a single handle attachment and a kneeling position on a stability ball or bench. The exercise involves extending the arm down from an overhead position, keeping the palm facing down throughout the movement. This position places a greater emphasis on the long head of the triceps, which is responsible for the overall size and shape of the muscle. By performing this exercise, one can strengthen and tone the triceps, leading to improved arm strength and definition. It also helps to improve stability and balance through the use of the stability ball or bench.
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
  • Kneel on board, resting on heels, facing tower as shown.
  • Grasp both handles in hands, holding arms in line and close to body, elbows bent, palms down.
  • Straighten elbow.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Triceps
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    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 definition
  • Enhanced arm stability
  • Improved grip strength
  • Reduced risk of injury
  • Improved overall upper body strength
  • Increased range of motion
  • Improved posture
  • Can be done with minimal equipment
  • Targets specific triceps muscles effectively

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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

  • Single Triceps extension palm down kneeling on TG is a popular exercise for strengthening and toning the triceps muscles. However, there are certain situations when it should be avoided to prevent injury and ensure the safety of the individual performing the exercise.Firstly, this exercise should be avoided if the individual has any pre-existing shoulder or elbow injuries. The extension of the arm behind the head can put strain on these joints and aggravate the injury.Secondly, individuals with high blood pressure or heart problems should avoid this exercise as it can cause a sudden increase in blood pressure and put strain on the heart.Furthermore, pregnant women should avoid this exercise as it can put pressure on the abdominal muscles and potentially harm the baby.Lastly, if the individual is experiencing any pain or discomfort while performing this exercise, it should be stopped immediately to prevent further injury. It is always important to listen to your body and avoid any exercises that cause pain or discomfort.

    • 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
  • Choose an appropriate weight for your fitness level
  • Keep your back straight and core engaged
  • Avoid locking your elbows at the top of the movement
  • Use controlled and slow movements
  • Keep your shoulders relaxed and away from your ears
  • Do not arch your back
  • Keep your neck in a neutral position
  • Use proper form and technique
  • Consult a trainer or fitness professional if needed

    • Helpful in Diseases

  • Arthritis
  • Tendinitis
  • Tennis elbow
  • Golfer’s elbow

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    Frequently asked questions

     

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