Biceps curls tall kneeling on TG exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Biceps curls tall kneeling on TG )

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Name of exercise  AROM elbow flx bil tall kneel w/TG
Other names of exercise Biceps curls tall kneeling on TG
Description of exercise Biceps curls tall kneeling on TG is an exercise that targets the biceps muscles in the arms. It involves performing a biceps curl while kneeling on a stability ball, also known as a Swiss ball or exercise ball. This exercise requires good balance and core stability, making it a challenging variation of the traditional biceps curl.To perform this exercise, one must start by kneeling on the ground with the stability ball in front of them. The knees should be hip-width apart and the feet firmly planted on the ground. The arms should be extended down, holding a dumbbell in each hand with an underhand grip. From this starting position, the individual will curl the weights up towards their shoulders, keeping their elbows close to their body. The focus should be on squeezing the biceps at the top of the movement before slowly lowering the weights back down to the starting position.Biceps curls tall kneeling on TG is an effective exercise for building strength and muscle in the biceps. It also helps to improve balance, stability, and overall core strength. This exercise can be modified by using lighter or heavier weights, or by changing the position of the arms (e.g. alternating curls or hammer curls). It is important to maintain proper form and control throughout the movement 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
  • Tall kneel, facing tower as shown.
  • Grasp handles in hands, arms at sides, elbows slightly bent.
  • Pull handles up to shoulders, bending elbows and keeping arms at sides.
  • Return and repeat.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Biceps
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Supination, Extension

    Benefits of exercise

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

  • Increased bicep strength
  • Improved muscle definition
  • Enhanced bicep symmetry
  • Increased grip strength
  • Improved stability and balance
  • Reduced strain on lower back
  • Engages core muscles
  • Can be done with minimal equipment
  • Can be modified for different fitness levels
  • Can be incorporated into full body workouts

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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

  • Biceps curls tall kneeling on the Total Gym (TG) exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by this exercise. It is also not recommended for individuals who have weak wrists or shoulders, as this exercise requires a significant amount of stability in these areas. Additionally, if you have any balance issues or difficulty maintaining proper form while kneeling, it is best to avoid this exercise. It is important to always listen to your body and avoid any exercises that cause pain or discomfort. Consulting with a certified personal trainer or physician before attempting this exercise is recommended.

    • 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 strength level
  • Keep your core engaged and maintain proper posture throughout the exercise
  • Do not swing or use momentum to lift the weight
  • Keep your elbows close to your body and avoid flaring them out
  • Do not lock your elbows at the top of the movement
  • Breathe properly and do not hold your breath
  • Avoid excessive wrist movement or bending
  • Keep your shoulders relaxed and avoid shrugging them
  • Gradually increase the weight and avoid sudden increases

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement
  • Tennis elbow
  • Golfer’s elbow
  • Osteoarthritis
  • Rheumatoid arthritis
  • Carpal tunnel syndrome

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    Frequently asked questions

     

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