Machine Biceps curl exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Machine Biceps curl )

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Name of exercise  Resist elbow flx w/mach
Other names of exercise Machine Biceps curl
Description of exercise The Machine Biceps curl exercise is a strength training exercise that targets the biceps muscles in the arms. It is performed using a machine that has a seat, a backrest, and a lever with handles attached. To perform the exercise, one must sit on the seat with the backrest supporting the back, and grasp the handles with an underhand grip. Keeping the elbows close to the body, the weight is lifted up towards the shoulders by flexing the biceps. The movement is then slowly reversed to lower the weight back down. This exercise is effective in building strength and size in the biceps 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
  • Sit at biceps machine with upper arms supported.
  • Grasp handles in hands, elbows straight.
  • Pull hands to shoulders, bending at elbows.
  • Return to start position and repeat

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Increased bicep strength
  • Improved muscle definition
  • Improved grip strength
  • Reduced risk of injury
  • Can be done with various equipment
  • Can be easily modified for different fitness levels
  • Targets specific muscles in the arms
  • Can be incorporated into a full body workout
  • Can help with everyday tasks that require arm strength
  • Can be done at home or in a gym.

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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 Machine Biceps Curl exercise should be avoided if you have any pre-existing injuries or conditions in your arms, shoulders, or back. This exercise puts a lot of strain on these areas and can worsen any existing issues. It is also not recommended for beginners or those with weak arm muscles, as it can lead to muscle strain or injury. Additionally, if you have any pain or discomfort during the exercise, it is important to stop and seek medical advice. Lastly, if you are pregnant or have high blood pressure, it is best to avoid this exercise as it can increase blood pressure and put strain on the abdominal muscles.

    • Precautions

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

  • Use proper form and technique
  • Warm up before starting the exercise
  • Start with lighter weights and gradually increase
  • Keep your back straight and avoid arching
  • Avoid swinging or using momentum
  • Do not lock your elbows at the top of the movement
  • Breathe properly throughout the exercise
  • Avoid jerky movements
  • Use a weight that you can comfortably control
  • Do not overextend your arms at the bottom of the movement

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Muscular dystrophy
  • Carpal tunnel syndrome
  • Tendinitis
  • Rotator cuff injuries
  • Bursitis
  • Frozen shoulder

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    Frequently asked questions

     

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