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

( Palm out pull up )

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Name of exercise  AROM shld pull-up palms out
Other names of exercise Palm out pull up
Description of exercise The Palm out pull up exercise is a variation of the traditional pull up that targets the muscles in the back, arms, and shoulders. To perform this exercise, start by gripping the pull up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart. Keep your arms straight and engage your core as you pull yourself up until your chin is above the bar. Slowly lower yourself back down to the starting position. This exercise helps to improve upper body strength, posture, and grip strength. It can be modified for different fitness levels by adjusting the grip width or using resistance bands for assistance.
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 out.
  • 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)

  • Improved grip strength
  • Increased upper body muscle mass
  • Strengthened back muscles
  • Improved posture
  • Increased shoulder stability
  • Improved core strength
  • Reduced risk of shoulder injuries
  • Improved overall upper body strength
  • Increased bicep and forearm strength
  • Improved range of motion in shoulders

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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 Palm out pull up exercise should be avoided if you have any existing shoulder or back injuries. This exercise puts a lot of strain on the upper body, particularly the shoulders and back, and can exacerbate any pre-existing conditions. It is also not recommended for beginners or those with weak upper body strength as it requires a significant amount of strength and stability to perform correctly. Additionally, if you experience any pain or discomfort while performing this exercise, it is important to stop immediately and consult a doctor or fitness professional. It is always important to listen to your body and avoid any exercises that may cause harm or injury.

    • Precautions

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

  • Warm up properly before beginning the exercise
  • Use proper grip and hand placement on the bar
  • Engage core muscles throughout the exercise
  • Avoid swinging or kipping movements
  • Keep shoulders pulled down and back
  • Control the descent and avoid dropping down quickly
  • Do not overextend or hyperextend your arms
  • Use a spotter if needed
  • Do not hold your breath, remember to breathe
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • shoulder impingement syndrome
  • rotator cuff injuries
  • shoulder instability
  • bursitis
  • tendinitis
  • frozen shoulder
  • tennis elbow
  • golfer’s elbow
  • carpal tunnel syndrome
  • wrist sprains
  • hand arthritis

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    Frequently asked questions

     

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