( Pull up palms facing on TG )

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Name of exercise

AROM shld pull up palms in bil w/TG

Other names of exercise	Pull up palms facing on TG
Description of exercise	The pull up palms facing on TG exercise is a challenging upper body workout that primarily targets the back muscles, specifically the latissimus dorsi. It involves hanging from a pull up bar with an overhand grip, also known as a pronated grip, where the palms are facing away from the body. This grip places more emphasis on the back muscles, as opposed to the biceps which are more activated in a chin up with an underhand grip. To perform this exercise, one must engage their core and pull their body up towards the bar, using the back muscles to initiate the movement. This exercise can be modified by using resistance bands or performing assisted pull ups on a machine. It is a great exercise for building strength and improving overall upper body muscle 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 on back on board, knees bent, head towards tower. Grasp handles in hands as shown, arms over head, palms inward. Pull both elbows down to sides. Raise and repeat.

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Video Tutorial

 

Body Part	Chest, Shoulder, Elbow & Wrist
Type of Muscles	Rhomboid or Trapezius, Latissimus Dorsi, Biceps
Category of Exercise	__
Type of Exercise	__
Body Position	Supine
Difficulty Level	Medium
Direction of Exercise	Flextion, Extenstion
Type of Action	Flexion, Abduction, Elevation

Benefits of exercise

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

Increased upper body strength

Improved grip strength

Targets multiple muscle groups

Can be done with minimal equipment

Builds a strong back and shoulders

Increases core stability

Enhances overall fitness level

Can be modified for different fitness levels

Helps with proper posture

Can be incorporated into a full body workout routine

 

When to avoid this exercise

Pull up palms facing is a common variation of the traditional pull-up exercise where the palms are facing away from the body. While this variation can be beneficial for building upper body strength, there are certain situations where it may be best to avoid it.Shoulder injuries: If you have a history of shoulder injuries or pain, it is important to avoid pull up palms facing. This variation puts a lot of strain on the shoulders and can aggravate existing injuries.

Wrist pain: Similarly, if you have any wrist pain or injuries, it is best to avoid this variation. The wrist is in a vulnerable position during pull up palms facing and can lead to further discomfort or injury.

Lack of upper body strength: Pull up palms facing requires a significant amount of upper body strength to perform correctly. If you are new to strength training or have not built up enough strength in your upper body, it is best to avoid this variation until you have built a stronger foundation.

Incorrect form: Pull up palms facing can be a challenging exercise and requires proper form to avoid injury. If you are unable to maintain proper form throughout the exercise, it is best to avoid this variation and focus on building strength and technique first.In conclusion, while pull up palms facing can be a beneficial exercise for building upper body strength, it is important to avoid it if you have any shoulder or wrist injuries, lack upper body strength, or are unable to maintain proper form. It is always best to consult with a fitness professional before incorporating this variation into your workout routine.

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

Ensure proper form and technique

Use a sturdy and stable pull-up bar

Do not overexert yourself

Keep your shoulders down and back

Engage your core muscles

Avoid swinging or kipping movements

Use a grip that is comfortable for you

Breathe properly throughout the exercise

Stop immediately if you feel any pain or discomfort

Helpful in Diseases

Pulmonary fibrosis

Cystic fibrosis

Chronic obstructive pulmonary disease (COPD)

Asthma

Bronchiectasis

Interstitial lung disease

Pneumonia

Emphysema

Pulmonary hypertension

Sarcoidosis

Lung cancer

Pulmonary embolism

Bronchitis

Tuberculosis

Pulmonary edema

 

Frequently asked questions

 

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