DB back eccentric 1-2-3 exercise : How to do, Benefits, Side Effects, Uses, Precautions

( DB back eccentric 1-2-3 )

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Name of exercise  Resist lumbar eccentrics 1-2-3 w/wt
Other names of exercise DB back eccentric 1-2-3
Description of exercise DB back eccentric 1-2-3 exercise is a strength training exercise that focuses on the eccentric or lowering phase of the movement. It involves using dumbbells to perform a rowing motion, with a specific tempo of 1-2-|This means that the eccentric or lowering phase is done in three counts, while the concentric or lifting phase is done in one count. This exercise primarily targets the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius. It also engages the biceps, forearms, and core muscles for stability. The controlled eccentric phase helps to build strength and muscle endurance, while the 1-2-3 tempo adds a challenge to the exercise. This exercise can be modified for different fitness levels by adjusting the weight of the dumbbells.
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
  • Stand, hold weight in hands, feet shoulder distance apart, knees slightly bent.
  • Bend at hips. Raise arms up in front, and lower.
  • Raise arms out from side, and lower.
  • Raise arms backwards, and lower.
  • Repeat sequence.

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    Video Tutorial

     

    Body Part Chest, Lumbar
    Type of Muscles Rhomboid or Trapezius, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion, Abduction
    Type of Action Retraction, Circumduction, Extension, Abduction

    Benefits of exercise

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

  • Increased muscle strength
  • Improved muscle endurance
  • Enhanced muscle stability
  • Reduced risk of injury
  • Improved athletic performance
  • Greater range of motion
  • Improved muscle coordination
  • Increased muscle hypertrophy
  • Improved muscle balance
  • Improved overall fitness level

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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 DB back eccentric 1-2-3 exercise should be avoided if you have any existing back injuries or conditions such as herniated discs, spinal stenosis, or sciatica. It is also not recommended for individuals who have recently undergone back surgery or have a history of chronic back pain. Additionally, if you experience any pain or discomfort during the exercise, it is important to stop immediately and consult with a healthcare professional. This exercise places a significant amount of stress on the spine and should only be performed under the guidance of a trained professional. If you are unsure about your ability to perform this exercise safely, it is best to avoid it altogether.

    • Precautions

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

  • Maintain proper low back posture.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Bicipital tendinitis
  • Shoulder instability
  • Frozen shoulder
  • Shoulder bursitis
  • Shoulder arthritis
  • Labral tear
  • Shoulder dislocation
  • Shoulder separation
  • Shoulder tendon tear
  • Adhesive capsulitis
  • Glenohumeral joint dysfunction
  • Scapular dyskinesis
  • Subacromial impingement syndrome
  • Glenoid labrum tear
  • Shoulder tendinopathy
  • Shoulder tendonitis
  • Shoulder subluxation
  • Shoulder instability
  • Shoulder pain
  • Shoulder weakness
  • Shoulder stiffness

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    Frequently asked questions

     

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