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

( DB single prone row )

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Name of exercise  Resist shld retract uni prone w/wt
Other names of exercise DB single prone row
Description of exercise DB single prone row is a strength training exercise that targets the muscles in the back, shoulders, and arms. It is performed by lying face down on a bench with a dumbbell in one hand. The arm is then extended towards the floor while the back muscles are engaged to stabilize the spine. The elbow is then bent to bring the dumbbell towards the chest, squeezing the shoulder blades together. The movement is then reversed back to the starting position. This exercise helps to improve posture, strengthen the upper back, and increase overall back strength. It can be modified for different fitness levels by adjusting the weight of the dumbbell.
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 couch.
  • Position arm at 90 degrees as shown, elbow bent, weight in hand.
  • Raise arm, bringing shoulder blade toward middle of back.
  • Return to start position.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Strengthens back muscles
  • Improves posture
  • Increases upper body stability
  • Targets multiple muscle groups
  • Can be done with minimal equipment
  • Can be modified for different fitness levels
  • Helps prevent back pain
  • Improves pulling strength
  • Engages core muscles
  • Enhances 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 single prone row exercise should be avoided if you have any injuries or pain in your shoulders, back, or wrists. It is also not recommended if you have any pre-existing conditions such as osteoporosis or a herniated disc. If you are pregnant or in the postpartum period, it is best to avoid this exercise as it can put strain on your core and pelvic floor muscles. Additionally, if you are a beginner or have poor posture, it is important to first focus on building strength and proper form before attempting this exercise. Lastly, if you experience any discomfort or pain during the exercise, it is best to stop and consult with a fitness professional.

    • Precautions

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

  • Keep back straight
  • Engage core muscles
  • Use light weights
  • Avoid jerky movements
  • Keep elbows close to body
  • Breathe properly
  • Maintain proper form
  • Avoid arching back
  • Do not lift weights too high
  • Use a stable bench or surface

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff injuries
  • Frozen shoulder
  • Bursitis
  • Tendinitis
  • Osteoarthritis
  • Rheumatoid arthritis
  • Carpal tunnel syndrome
  • Tennis elbow
  • Golfer’s elbow

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    Frequently asked questions

     

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