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

( DB single Serratus lift )

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Name of exercise  Resist shld protract uni supine w/wt
Other names of exercise DB single Serratus lift
Description of exercise The DB single Serratus lift exercise is a strength training exercise that targets the Serratus anterior muscle, which is responsible for stabilizing the shoulder blade. To perform this exercise, you will need a dumbbell and a flat bench. Begin by lying on your back on the bench with your arm extended straight up and the dumbbell in your hand. Slowly lower the weight towards your head, keeping your arm straight. Then, lift the weight back up towards the ceiling, focusing on using your Serratus anterior muscle to control the movement. This exercise helps to improve shoulder stability and can also benefit athletes who use overhead arm movements.
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, elbow straight, arm straight up, with weight in hand.
  • Move arm up toward ceiling.
  • Return to start position.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Pectoral
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise __
    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
  • Better posture
  • Enhanced upper body muscle definition
  • Improved shoulder blade function
  • Reduced risk of shoulder injuries
  • Improved scapular stability
  • Increased shoulder mobility
  • Improved overall upper body strength
  • Improved athletic performance

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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 Serratus lift exercise should be avoided if you have any shoulder or back injuries, as it puts strain on these areas. It should also be avoided if you are pregnant or have recently given birth, as your body is in a vulnerable state and this exercise could cause further injury. Additionally, if you have any existing medical conditions such as high blood pressure or heart problems, this exercise may not be suitable for you. It is important to consult with a doctor or certified fitness professional before attempting this exercise to ensure it is safe for your individual health and fitness level.

    • Precautions

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

  • Warm up adequately before starting the exercise
  • Use a weight that is appropriate for your fitness level
  • Keep your core engaged throughout the exercise
  • Keep your shoulders relaxed and away from your ears
  • Avoid arching your back
  • Keep your elbows slightly bent
  • Do not lift the weights above your head
  • Avoid jerky or quick movements
  • Breathe continuously and evenly
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Scoliosis
  • Shoulder impingement
  • Rotator cuff injuries
  • Thoracic outlet syndrome
  • Winged scapula

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    Frequently asked questions

     

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