Singe arm palm down row on TG exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Singe arm palm down row on TG )

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Name of exercise  AROM shld ext bil sit (rows) palm down w/TG
Other names of exercise Singe arm palm down row on TG
Description of exercise The single arm palm down row on the TG (Total Gym) exercise is a strength training exercise that targets the back muscles. It involves using the Total Gym machine to perform a rowing motion with one arm while keeping the palm facing down. This exercise primarily works the latissimus dorsi, rhomboids, and trapezius muscles, helping to improve upper body strength and posture. It also engages the biceps and forearms as secondary muscles. The adjustable resistance on the Total Gym allows for a customizable workout, making it suitable for all fitness levels. This exercise can be beneficial for athletes, as well as individuals looking to improve their overall back strength and stability.
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.
  • Grasp handles in hands, elbows straight, palms downward as shown.
  • Pull back, bending elbow, keeping elbow close to side.
  • Repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder, Elbow & Wrist
    Type of Muscles Rhomboid or Trapezius, Latissimus Dorsi, Deltoid, Biceps
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action – Rotation, Duction, Depression, Retraction, Extension, Abduction, Elevation

    Benefits of exercise

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

  • Increased back strength
  • Improved posture
  • Engages core muscles
  • Targets specific areas of the back
  • Can be done with minimal equipment
  • Can be modified for different fitness levels
  • Helps prevent back pain
  • Can be incorporated into a full body workout
  • Can improve grip strength
  • Can be done with a variety of weights

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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 arm palm down row is a great exercise for targeting the back muscles, specifically the latissimus dorsi and the rhomboids. However, there are certain situations when it should be avoided.Firstly, if you have any pre-existing back injuries or conditions, it is important to consult with a medical professional before attempting this exercise. The single arm palm down row can put strain on the lower back, so it is important to proceed with caution if you have any back issues.Additionally, if you are experiencing any pain or discomfort during the exercise, it is important to stop and reassess your form. Improper form can lead to injury, so it is important to make sure you are using the correct technique and not pushing yourself too hard.Finally, if you are a beginner or new to strength training, it is important to start with lighter weights and gradually increase as you build strength and proper form. This exercise can be challenging, so it is important to listen to your body and not push yourself beyond your limits.

    • 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
  • Keep your core engaged throughout the movement
  • Avoid jerking or swinging your body
  • Use an appropriate weight for your fitness level
  • Keep your shoulders relaxed and down
  • Avoid arching your back
  • Keep your neck in a neutral position
  • Breathe properly, exhale during the pulling motion
  • Don’t rush the movement, focus on controlled and smooth repetitions

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Bursitis
  • Frozen shoulder
  • Tennis elbow
  • Golfer’s elbow
  • Carpal tunnel syndrome

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    Frequently asked questions

     

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