Palm in pull up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Palm in pull up )

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Name of exercise  AROM shld pull-up palms in
Other names of exercise Palm in pull up
Description of exercise Palm in pull up exercise is a grip variation where the palms face towards the body while gripping the pull up bar. This grip places more emphasis on the biceps and forearms, making it a great option for targeting these muscles. It also engages the back muscles, specifically the lats, to a lesser extent. This grip can be more challenging than the traditional overhand grip, making it a great way to increase the difficulty of the pull up exercise. It also allows for a wider range of motion, helping to improve overall strength and muscle development in the upper body. Incorporating palm grip pull ups into your workout routine can help to build a strong and well-rounded upper body.
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
  • Place hands on pull-up bar, palms in.
  • Slowly pull chin up to bar and lower back down.
  • Repeat.

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    Video Tutorial

     

    Body Part Shoulder, Elbow & Wrist
    Type of Muscles Latissimus Dorsi, Biceps
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion
    Type of Action Flexion, Supination, Elevation, Retraction

    Benefits of exercise

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

  • Increased grip strength
  • Improved upper body strength
  • Better posture
  • Strengthened core muscles
  • Increased muscle definition
  • Improved shoulder stability
  • Increased back strength
  • Improved overall body coordination
  • Increased upper body endurance
  • Improved overall 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

  • It is important to avoid using the palm grip in pull up exercises if you have any wrist or hand injuries, such as carpal tunnel syndrome or tendonitis. The palm grip puts a lot of strain on the wrists and can exacerbate these conditions. Additionally, if you have weak grip strength or lack of flexibility in your wrists, the palm grip may be uncomfortable and cause discomfort or pain. It is also important to avoid using the palm grip if you are new to pull up exercises, as it requires a higher level of strength and stability in the wrists and hands. In these cases, it is recommended to use a neutral grip or assisted pull up machine to avoid injury and build strength gradually.

    • Precautions

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

  • Properly warm up before starting the exercise
  • Use a sturdy and stable pull-up bar
  • Keep a firm grip on the bar at all times
  • Engage your core muscles to maintain stability
  • Avoid swinging or kipping movements
  • Start with a comfortable number of repetitions and gradually increase
  • Do not overexert yourself, stop if you feel any pain or discomfort
  • Keep your elbows close to your body
  • Keep your shoulders relaxed and avoid shrugging
  • Use proper form and technique to avoid injury.

    • Helpful in Diseases

  • Carpal tunnel syndrome
  • Arthritis
  • Tendinitis
  • Wrist pain
  • Tennis elbow
  • Golfer’s elbow
  • Repetitive strain injury (RSI)
  • De Quervain’s tenosynovitis
  • Trigger finger

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    Frequently asked questions

     

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