Close elbow rows exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Close elbow rows )

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Name of exercise  Resist shld retraction close elbows w/elastic
Other names of exercise Close elbow rows
Description of exercise Close elbow rows are a strength training exercise that primarily targets the muscles in the upper back, specifically the rhomboids, lats, and traps. To perform this exercise, you will need a set of dumbbells and a bench. Start by sitting on the edge of the bench and holding the dumbbells with an overhand grip. Keep your elbows close to your sides and pull the dumbbells towards your chest, squeezing your shoulder blades together. Slowly lower the weights back down and repeat for the desired number of repetitions. This exercise can help improve posture, increase back strength, and prevent shoulder injuries.
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
  • Secure elastic at waist level.
  • Hold elastic in hands with arms extended.
  • Pull back, bending elbows and squeezing shoulder blades together, keeping elbows close to sides.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder, Elbow & Wrist
    Type of Muscles Rhomboid or Trapezius, Deltoid, Biceps
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing, Sitting
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Retraction, Depression

    Benefits of exercise

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

  • Increased strength in back muscles
  • Improved posture
  • Better shoulder stability
  • Increased muscle definition in upper back
  • Improved pulling strength
  • Reduced risk of shoulder injuries
  • Improved grip strength
  • Can be done with minimal equipment
  • Targets multiple muscle groups
  • Can be modified for different fitness levels

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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

  • Close elbow rows should be avoided if you have any pre-existing shoulder or elbow injuries or pain. This exercise puts a lot of strain on these joints and can worsen any existing issues. It is also important to avoid this exercise if you have any back problems, as it requires a stable and strong core to maintain proper form. Additionally, if you are a beginner or have not built up enough strength in your upper body, it is best to avoid this exercise as it can be too challenging and lead to injury. Always listen to your body and consult with a professional before attempting any new exercises.

    • 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 back straight and core engaged
  • Avoid jerking or swinging movements
  • Use an appropriate weight that challenges you but is not too heavy
  • Keep your elbows close to your body throughout the movement
  • Do not arch your back or hunch your shoulders
  • Breathe properly and do not hold your breath
  • Avoid overextending your arms at the bottom of the movement
  • Listen to your body and stop if you experience any pain or discomfort.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Bursitis
  • Tendinitis
  • Frozen shoulder
  • Shoulder impingement syndrome

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    Frequently asked questions

     

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