Double DB alt Brachialis lift exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double DB alt Brachialis lift )

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Name of exercise  Resist elbow Brachialis lift alt bil w/wt
Other names of exercise Double DB alt Brachialis lift
Description of exercise The Double DB alt Brachialis lift is a weightlifting exercise that targets the brachialis muscle, located in the upper arm. To perform this exercise, you will need two dumbbells of equal weight. Begin by standing with your feet shoulder-width apart and holding the dumbbells at your sides with your palms facing towards your body. Keeping your elbows close to your sides, slowly lift one dumbbell towards your shoulder, bending at the elbow. Pause at the top of the movement, then slowly lower the weight back down. Repeat on the other arm. This exercise helps to strengthen and develop the brachialis muscle, which can improve overall arm strength and 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
  • Sit or stand, hold weights in hands, palms down.
  • Lift one weight, bending elbow.
  • Lower weight as opposite weight is raised.
  • Repeat.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Biceps
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion
    Type of Action Flexion, Supination, Extension

    Benefits of exercise

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

  • Increased bicep and forearm strength
  • Improved grip strength
  • Better muscle balance and coordination
  • Targeted brachialis muscle growth
  • Reduced risk of injury
  • Can be done with lighter weights for higher reps
  • Can be modified for different fitness levels
  • Can be incorporated into a full body workout
  • Can be performed at home or in the gym
  • Can help improve overall arm aesthetics

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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 Double DB alt Brachialis lift exercise should be avoided if you have any pre-existing injuries or conditions in your arms, shoulders, or back. This exercise primarily targets the brachialis muscle, which runs along the front of the upper arm and helps to flex the elbow joint. If you have any issues with this muscle or surrounding areas, performing this exercise could aggravate the injury or worsen the condition. Additionally, if you have any shoulder or back problems, the weight of the dumbbells and the movement involved in this exercise could put strain on these areas and cause further discomfort. It is important to consult with a healthcare professional before attempting this exercise to ensure it is safe for your individual situation.

    • 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
  • Start with light weights and gradually increase the intensity
  • Keep your back straight and shoulders back throughout the movement
  • Engage your core muscles to maintain stability
  • Do not swing or use momentum to lift the weights
  • Keep your elbows close to your sides and avoid flaring them out
  • Use a controlled and slow movement to avoid injury
  • Use proper grip on the dumbbells to prevent them from slipping
  • Avoid locking your elbows at the top of the movement
  • Listen to your body and stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • Elbow pain
  • Biceps tendinitis
  • Golfer’s elbow
  • Tennis elbow
  • Osteoarthritis
  • Rheumatoid arthritis
  • Carpal tunnel syndrome
  • Cubital tunnel syndrome
  • Rotator cuff injuries
  • Frozen shoulder

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    Frequently asked questions

     

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