DB wrist outward pullover exercise : How to do, Benefits, Side Effects, Uses, Precautions

( DB wrist outward pullover )

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Name of exercise  Resist wrist sup w/wt (pedi)
Other names of exercise DB wrist outward pullover
Description of exercise The DB wrist outward pullover exercise is a strength training exercise that primarily targets the muscles in the chest, shoulders, and upper back. To perform this exercise, one must lie on their back on a bench with their feet planted on the ground and hold a dumbbell in each hand with their palms facing upwards. The arms are then extended above the chest and slowly lowered towards the floor, keeping the elbows slightly bent. As the weights reach the lowest point, the arms are then raised back up towards the starting position. This exercise helps to improve upper body strength and stability while also increasing flexibility in the shoulders and chest muscles.
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
  • Support forearm on table or armchair.
  • Position hand palm down holding weight as shown.
  • Rotate hand to thumb up.
  • Return to start position.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Forearm
    Category of Exercise Child (Pedia)
    Type of Exercise Resisted (Pedia)
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Rotation, Supination
    Type of Action Flexion, Extension, Abduction

    Benefits of exercise

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

  • Improved shoulder stability
  • Strengthened triceps
  • Increased chest activation
  • Improved core strength
  • Enhanced grip strength
  • Improved shoulder mobility
  • Strengthened back muscles
  • Improved posture
  • Increased upper body muscle definition
  • 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 wrist outward pullover exercise should be avoided if you have any pre-existing wrist or shoulder injuries. This exercise puts a lot of strain on the wrists and shoulders, so if you have any pain or discomfort in these areas, it is best to avoid this exercise. Additionally, if you have any conditions that affect your grip strength or range of motion in your wrists, such as arthritis or carpal tunnel syndrome, it is best to avoid this exercise. It is also important to use proper form and not to overload the weight, as this can increase the risk of injury. If you are unsure about your ability to perform this exercise safely, consult with a fitness professional before attempting it.

    • 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 an appropriate weight for your fitness level
  • Keep your arms straight and your wrists in a neutral position
  • Engage your core and maintain good posture throughout the exercise
  • Avoid jerky or sudden movements
  • Do not let your elbows bend or flare out to the sides
  • Keep your shoulders relaxed and away from your ears
  • Control the movement and avoid swinging the weights
  • Breathe evenly and do not hold your breath
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Biceps tendinitis
  • Bursitis
  • Frozen shoulder
  • Shoulder instability
  • Dislocation
  • Subacromial bursitis
  • Glenohumeral arthritis
  • Adhesive capsulitis

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    Frequently asked questions

     

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