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

( DB wrist twist pullover )

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Name of exercise  Resist wrist pron w/wt
Other names of exercise DB wrist twist pullover
Description of exercise DB wrist twist pullover is an upper body exercise that primarily targets the chest, shoulders, and triceps muscles. To perform this exercise, you will need a set of dumbbells and a flat bench. Start by lying on the bench with your feet flat on the ground and your arms extended straight above your chest, holding the dumbbells with an overhand grip. Slowly lower the weights towards your head while keeping your arms straight. As you reach the bottom of the movement, twist your wrists so that your palms face each other. Then, raise the weights back up to the starting position, twisting your wrists back to the original position. This exercise helps to strengthen the chest and shoulder muscles while also engaging the triceps for a complete upper body workout.
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 up with weight in hand 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 __
    Type of Exercise Resisted
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Pronation
    Type of Action Flexion, Supination, Retraction

    Benefits of exercise

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

  • Increased shoulder flexibility
  • Improved core stability
  • Strengthened chest muscles
  • Toned back muscles
  • Improved posture
  • Enhanced breathing capacity
  • Increased range of motion
  • Improved grip strength
  • Strengthened triceps
  • 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 twist pullover exercise should be avoided if you have any wrist or shoulder injuries. This exercise puts a lot of strain on the wrists and shoulders, so if you are experiencing any pain or discomfort in these areas, it is best to avoid this exercise. Additionally, if you have any pre-existing conditions such as carpal tunnel syndrome or rotator cuff injuries, this exercise can exacerbate these issues and cause further damage. It is important to listen to your body and consult with a medical professional before attempting this exercise to ensure that it is safe for you to do so.

    • 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 weight that you can comfortably handle
  • Keep your elbows slightly bent throughout the exercise
  • Engage your core muscles to maintain stability
  • Avoid arching your back
  • Do not let the dumbbells touch the ground
  • Keep your shoulders relaxed and away from your ears
  • Do not lock your elbows at the top of the movement
  • Breathe in during the lowering phase and exhale during the lifting phase
  • Stop immediately if you experience any pain or discomfort.

    • Helpful in Diseases

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

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    Frequently asked questions

     

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