DB prone arm lift exercise : How to do, Benefits, Side Effects, Uses, Precautions

( DB prone arm lift )

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Name of exercise  Resist shld ext uni prone w/wt
Other names of exercise DB prone arm lift
Description of exercise DB prone arm lift is a strength training exercise that primarily targets the muscles in the upper back and shoulders. To perform this exercise, lie face down on a bench or mat with a dumbbell in each hand. Keeping your arms straight, lift them up and out to the sides until they are in line with your shoulders. Hold this position for a few seconds, then slowly lower the weights back to starting position. This exercise helps to improve posture, strengthen the muscles in the upper back, and increase shoulder stability. It can be modified for different fitness levels by using lighter or heavier weights.
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, arm at side, elbow straight.
  • Raise arm up, above back.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Latissimus Dorsi, Deltoid
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Abduction, Circumduction, Extension

    Benefits of exercise

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

  • Improved shoulder stability
  • Strengthened upper back muscles
  • Increased shoulder mobility
  • Improved posture
  • Reduced risk of shoulder injuries
  • Improved scapular control
  • Increased muscle endurance
  • Improved overall upper body strength
  • Improved athletic performance
  • Improved muscle symmetry

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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 prone arm lift exercise should be avoided if you have any existing shoulder or back injuries. This exercise puts a lot of strain on the shoulders and back, and can aggravate any existing issues. It is important to consult with a doctor or physical therapist before attempting this exercise if you have a history of shoulder or back problems.Additionally, if you experience any pain or discomfort during the exercise, it is important to stop and seek medical advice. This exercise should also be avoided if you are pregnant or have recently given birth, as it can put strain on the abdominal muscles.Overall, it is important to listen to your body and avoid this exercise if you have any concerns or limitations. It is always better to err on the side of caution and choose a different exercise that is better suited for your individual needs and abilities.

    • Precautions

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

  • Use a mat or towel for cushioning
  • Keep your back straight
  • Engage your core muscles
  • Start with lighter weights
  • Keep your arms close to your sides
  • Avoid arching your back
  • Breathe evenly and continuously
  • Avoid jerky movements
  • Do not lock your elbows
  • Stop if you feel any pain or discomfort

    • Helpful in Diseases

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

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    Frequently asked questions

     

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