DB double prone row exercise : How to do, Benefits, Side Effects, Uses, Precautions

( DB double prone row )

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Name of exercise  Resist shld retract bil prone w/wt
Other names of exercise DB double prone row
Description of exercise DB double prone row is a strength training exercise that targets the muscles in the upper back, shoulders, and arms. To perform this exercise, you will need a set of dumbbells and a bench or stability ball. Start by lying face down on the bench or ball, holding a dumbbell in each hand with your arms extended towards the floor. Engage your back muscles and pull the dumbbells towards your chest, squeezing your shoulder blades together. Slowly lower the weights back down to the starting position. This exercise helps improve posture, upper body strength, and can also assist in preventing back pain.
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
  • Lie face down on bed or bench.
  • Position arms at 90 degrees as shown, elbow bent, weights in hands.
  • Raise arms, bringing shoulder blades toward middle of back.
  • Return to start position.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Rhomboid or Trapezius, Deltoid
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Extenstion, Adduction, Horizontal Abduction
    Type of Action Retraction, Depression

    Benefits of exercise

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

  • Improved back strength
  • Increased muscle definition
  • Targets multiple muscle groups
  • Can be done with minimal equipment
  • Helps with posture
  • Enhances pulling movements
  • Can be modified for different fitness levels
  • Improves grip strength
  • Builds a strong core
  • Can be done at home or in the gym

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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 double prone row exercise should be avoided if you have any pre-existing shoulder or back injuries, as it places a significant amount of strain on these areas. It should also be avoided if you are new to strength training or have not yet developed proper form and technique, as this exercise requires a certain level of core stability and coordination. Pregnant women should also avoid this exercise, as it could potentially harm the baby. Additionally, if you experience any pain or discomfort during the exercise, it is important to stop and consult with a medical professional before continuing. It is always important to listen to your body and avoid any exercises that may cause injury or exacerbate existing conditions.

    • 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 back straight and core engaged throughout the exercise
  • Avoid using momentum to lift the weights
  • Keep your shoulders relaxed and away from your ears
  • Avoid arching your back or rounding your shoulders
  • Do not let the weights touch the ground between reps
  • Breathe in while lowering the weights and exhale while lifting them
  • Use a controlled and slow movement to perform the exercise
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement
  • Upper back pain
  • Spinal cord injuries
  • Multiple sclerosis
  • Postural imbalances
  • Arthritis
  • Osteoporosis
  • Scoliosis
  • Fibromyalgia
  • Parkinson’s disease

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    Frequently asked questions

     

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