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

( Kneeling Triceps extension palms down on TG )

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Name of exercise  AROM elbow ext bil kneel palms down w/TG
Other names of exercise Kneeling Triceps extension palms down on TG
Description of exercise The kneeling triceps extension palms down on a training ground (TG) is a strength training exercise that targets the triceps muscles in the back of the upper arm. It is performed by kneeling on the ground with the palms facing down on the TG, and then extending the arms straight back to engage the triceps. This exercise can be done with dumbbells, kettlebells, or resistance bands to add resistance and increase the challenge. It helps to improve triceps strength, stability, and overall arm definition. It also engages the core muscles for stability and can be modified for different fitness levels. This exercise is commonly used in strength training and can be incorporated into a full-body workout routine for overall upper body strength and muscle development.
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 downward.
  • Straighten both elbows.
  • 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)

  • Increased triceps strength
  • Improved triceps definition
  • Enhanced arm stability
  • Increased shoulder stability
  • Improved overall upper body strength
  • Increased range of motion
  • Improved muscle balance
  • Reduced risk of injury
  • Improved athletic performance
  • Increased muscle endurance

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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 kneeling triceps extension palms down on a Total Gym (TG) is an effective exercise for targeting the triceps muscles. However, there are certain situations where it may be best to avoid this exercise. Firstly, if you have any shoulder or elbow injuries, this exercise may put too much strain on these joints and exacerbate the injury. It is important to consult with a medical professional before attempting this exercise if you have any existing injuries.Additionally, if you are new to strength training or have weak triceps muscles, it may be best to avoid this exercise until you have built up enough strength and stability in your upper body.Lastly, if you experience any pain or discomfort during the exercise, it is important to stop and reassess your form and technique. If the discomfort persists, it may be best to avoid this exercise and find alternative triceps exercises that do not cause 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
  • Use proper form and technique
  • Start with lighter weights and gradually increase as you become comfortable with the movement
  • Keep your back straight and core engaged
  • Avoid locking your elbows
  • Do not arch your back
  • Keep your wrists in a neutral position
  • Do not let your shoulders hunch up towards your ears
  • Use a comfortable and stable surface to kneel on
  • Listen to your body and stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • Osteoarthritis
  • Tendonitis
  • Tennis elbow
  • Golfer’s elbow
  • Carpal tunnel syndrome
  • Rotator cuff injury

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    Frequently asked questions

     

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