DB reverse wrist hammer exercise : How to do, Benefits, Side Effects, Uses, Precautions

( DB reverse wrist hammer )

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Name of exercise  Resist wrist ulnar dev w/wt
Other names of exercise DB reverse wrist hammer
Description of exercise The DB reverse wrist hammer exercise is a strength training exercise that targets the muscles in the forearms and wrists. To perform this exercise, you will need a dumbbell and a flat surface. Begin by holding the dumbbell in your hand with your palm facing down and your arm extended in front of you. Keeping your elbow in a fixed position, slowly curl the weight up towards your shoulder, using your wrist and forearm muscles. Hold for a second at the top, then slowly lower the weight back down to the starting position. This exercise can help improve grip strength and forearm stability.
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
  • Hold weight in hand, arm at side.
  • Bend wrist backward as shown.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Forearm
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Ulnar Deviation
    Type of Action Flexion, Extension, Supination, Pronation

    Benefits of exercise

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

  • Improved grip strength
  • Increased wrist flexibility
  • Strengthened forearm muscles
  • Improved wrist stability
  • Reduced risk of wrist injuries
  • Improved coordination and control
  • Increased muscle endurance
  • Improved hand and finger dexterity
  • Increased range of motion in wrist joint
  • Improved overall arm 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 reverse wrist hammer exercise is a strength training exercise that primarily targets the forearm muscles. It involves holding a dumbbell in a hammer grip and performing wrist curls in a reverse motion. While this exercise can be beneficial for building forearm strength, there are certain situations where it should be avoided. Firstly, individuals with wrist injuries or conditions such as carpal tunnel syndrome should avoid this exercise as it can put excessive strain on the wrist joint. Additionally, those with pre-existing shoulder or elbow injuries may also want to avoid this exercise as it can aggravate these areas. Furthermore, beginners or individuals with weak wrists should start with lighter weights and gradually increase to avoid injury. It is also important to maintain proper form and avoid jerky or sudden movements to prevent strain on the wrists and other surrounding muscles. Overall, it is best to consult with a medical professional or certified trainer before incorporating the DB reverse wrist hammer exercise into your workout routine, especially if you have any pre-existing injuries or 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 light weight to start and gradually increase as you become comfortable
  • Keep your wrist in a neutral position throughout the exercise
  • Do not overextend your wrist at the top of the movement
  • Keep your elbow close to your body and do not let it flare out
  • Engage your core muscles to maintain stability
  • Avoid jerky or sudden movements
  • Control the weight on the way down to prevent injury
  • Breathe properly, exhaling on the way up and inhaling on the way down
  • Stop the exercise if you experience any pain or discomfort.

    • Helpful in Diseases

  • Carpal tunnel syndrome
  • Wrist tendonitis
  • Osteoarthritis
  • Rheumatoid arthritis
  • De Quervain’s tenosynovitis
  • Dupuytren’s contracture
  • Trigger finger
  • Tennis elbow
  • Golfer’s elbow
  • Cubital tunnel syndrome

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    Frequently asked questions

     

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