DB double Serratus lift exercise : How to do, Benefits, Side Effects, Uses, Precautions

( DB double Serratus lift )

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Name of exercise  Resist shld protract bil supine w/wt
Other names of exercise DB double Serratus lift
Description of exercise The DB double Serratus lift is a strength training exercise that targets the Serratus anterior muscles, which are located on the sides of the rib cage. This exercise involves lying on your back with your knees bent and feet flat on the ground, holding a dumbbell in each hand. From this position, you lift both arms up towards the ceiling, keeping your elbows slightly bent and squeezing your shoulder blades together. This movement activates the Serratus anterior muscles, helping to improve shoulder stability and posture. It is a great exercise for building upper body strength and 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
  • Lie on back, elbows straight, arms straight up, with weights in hand.
  • Move arms up toward ceiling.
  • Return to start position

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Abduction, Elevation, Depression, Retraction

    Benefits of exercise

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

  • Improved core stability
  • Increased shoulder strength
  • Enhanced posture
  • Better scapular movement
  • Strengthened serratus anterior muscles
  • Improved shoulder stability
  • Increased shoulder mobility
  • Improved shoulder blade control
  • Reduced risk of shoulder injuries
  • Improved overall upper body strength

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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 Serratus lift exercise should be avoided if you have any shoulder injuries or pain, as it can put strain on the shoulder joint. It should also be avoided if you have any pre-existing shoulder conditions such as rotator cuff tears or impingement syndrome. It is not recommended for individuals with limited shoulder mobility or range of motion. Additionally, if you have any lower back issues, it is important to avoid this exercise as it can put pressure on the lower back. If you are pregnant or have recently given birth, it is best to avoid this exercise as it may cause discomfort or strain on the abdominal muscles. It is always important to consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying medical 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 proper form and technique throughout the exercise
  • Start with lighter weights and gradually increase as you become more comfortable
  • Keep your core engaged and your back flat against the bench
  • Avoid swinging or jerking movements
  • Do not lift weights that are too heavy for you
  • Breathe properly throughout the exercise
  • Keep your shoulders relaxed and away from your ears
  • Use a spotter if necessary
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Scoliosis
  • Shoulder impingement
  • Rotator cuff injuries
  • Winged scapula
  • Posture-related back pain
  • Thoracic outlet syndrome
  • Shoulder instability
  • Shoulder bursitis
  • Frozen shoulder
  • Shoulder tendonitis

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    Frequently asked questions

     

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