Prone Triceps kickback exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone Triceps kickback )

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Name of exercise  AROM elbow ext prone
Other names of exercise Prone Triceps kickback
Description of exercise The prone triceps kickback exercise is a strength training exercise that targets the triceps muscles, located on the back of the upper arm. It involves lying face down on a bench or stability ball with the arms hanging down towards the floor, holding a dumbbell in each hand. The elbows are bent at a 90-degree angle and then extended back, straightening the arms and engaging the triceps. This movement is repeated for a desired number of repetitions, typically 8-1|The prone position of this exercise helps to isolate and target the triceps muscles, making it an effective exercise for building arm strength and definition.
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
  • Lie face down on bed, arm at side, elbow bent and hanging as shown.
  • Straighten elbow through available range.
  • Return to start position.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Triceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Extension

    Benefits of exercise

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

  • Strengthen triceps muscles
  • Improve upper body strength
  • Increase muscle definition
  • Enhance stability and balance
  • Improve posture
  • Can be done with minimal equipment
  • Targets hard-to-reach triceps muscles
  • Can be modified for different fitness levels
  • Helps prevent injury
  • Can be incorporated into a full-body workout routine

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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 prone triceps kickback exercise should be avoided if you have any existing shoulder or elbow injuries, as it can put strain on these areas. It should also be avoided if you have any lower back issues, as the prone position can put pressure on the spine. Additionally, if you are a beginner or have weak core muscles, this exercise may be too challenging and could lead to improper form and potential injury. It is important to listen to your body and consult with a medical professional before attempting this exercise, especially if you have any pre-existing conditions or are unsure about your physical capabilities.

    • Precautions

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

  • Use proper form
  • Keep core engaged
  • Start with light weights
  • Keep elbows close to body
  • Do not lock elbows
  • Use controlled movements
  • Keep shoulders relaxed
  • Avoid arching back
  • Breathe properly
  • Do not swing weights

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • tennis elbow
  • carpal tunnel syndrome
  • tendinitis

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    Frequently asked questions

     

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