Alternating biceps curls on TG exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Alternating biceps curls on TG )

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Name of exercise  AROM elbow flx bil sit static w/TG
Other names of exercise Alternating biceps curls on TG
Description of exercise Alternating biceps curls on a Total Gym (TG) is a strength-training exercise that targets the biceps muscles in the upper arms. It involves using a TG machine, which uses a sliding board and adjustable incline levels to provide resistance. To perform this exercise, one must sit or stand facing the TG machine with arms extended and holding the handles. The arms are then alternately bent at the elbows, bringing the handles towards the shoulders while keeping the back straight and engaging the core. This exercise helps to improve arm strength, muscle definition, and overall upper body strength. It can be modified by adjusting the incline level on the TG machine to increase or decrease resistance.
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 as shown.
  • Hold handles in hands, elbows straight, palms up.
  • Alternate bending both elbows up toward shoulder keeping board stationary.
  • 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 Sitting
    Difficulty Level High
    Direction of Exercise Flextion
    Type of Action Flexion, Supination

    Benefits of exercise

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

  • Increased muscle strength
  • Improved biceps definition
  • Enhanced grip strength
  • Balanced muscle development
  • Reduced risk of injury
  • Can be done with various weights
  • Can be done with one arm at a time
  • Can target different parts of the biceps
  • Can be easily modified for different fitness levels
  • Can be incorporated into a full body workout

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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

  • Alternating biceps curls on TG exercise should be avoided if you have any pre-existing injuries or conditions in your arms, shoulders, or back. This exercise puts a lot of strain on these areas and can worsen any existing pain or discomfort. It is also not recommended for beginners or those with limited upper body strength. If you are new to exercising or have not built up enough strength in your arms, it is best to start with simpler biceps exercises and gradually work your way up to alternating curls. Additionally, if you experience any sharp or intense pain during the exercise, stop immediately and consult a doctor before attempting it again.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Maintain proper form
  • Use a weight that is appropriate for your fitness level
  • Keep your core engaged
  • Avoid swinging your arms
  • Keep your elbows close to your body
  • Use a controlled and slow movement
  • Do not lock your elbows at the bottom of the movement
  • Avoid using momentum to lift the weight
  • Breathe in on the way down and exhale on the way up
  • Take breaks if you feel any discomfort or pain

    • Helpful in Diseases

  • arthritis
  • carpal tunnel syndrome
  • tendinitis
  • bicep tendonitis
  • shoulder impingement syndrome
  • rotator cuff injuries

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    Frequently asked questions

     

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