Pulley Triceps extension exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Pulley Triceps extension )

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Name of exercise  Resist elbow ext w/pulley
Other names of exercise Pulley Triceps extension
Description of exercise Pulley triceps extension is an isolation exercise that specifically targets the triceps muscles in the arms. It involves using a pulley machine with a cable and weight stack to perform the movement. The exercise is performed by standing facing away from the machine, holding onto the handle with an overhand grip and extending the arms downward until they are fully extended. This movement primarily works the long head of the triceps, but also engages the lateral and medial heads to a lesser extent. It is an effective exercise for building strength and definition in the triceps, and can be modified by adjusting the weight or using different handle attachments.
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
  • Attach pulley to secure object.
  • Grasp handle, thumb up, elbow bent, as shown.
  • Straighten elbow by pulling down.
  • Return to starting position.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Triceps
    Category of Exercise __
    Type of Exercise __
    Body Position Standing, Sitting
    Difficulty Level Medium
    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)

  • Increased triceps strength and muscle definition
  • Improved stability and control in the shoulder joint
  • Can be performed with minimal equipment
  • Targets multiple muscles in the arms, including the triceps, biceps, and forearms
  • Can help improve overall upper body strength and performance in other exercises
  • Can be modified for different fitness levels and abilities
  • Can be performed in various positions, such as standing or seated
  • Helps to improve range of motion in the elbows and shoulders
  • Can be used for both strength and endurance training
  • Can help prevent and reduce the risk of injury in the arms and 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

  • Pulley triceps extension exercise should be avoided if you have any pre-existing shoulder or elbow injuries. This exercise puts a lot of strain on these joints and can aggravate any existing issues. It is also not recommended for individuals with weak wrists or grip strength, as the pulley system requires a strong grip to maintain proper form. If you experience any pain or discomfort during this exercise, it is important to stop and consult with a medical professional. Additionally, if you are new to strength training or have not properly warmed up, it is best to avoid this exercise as it can be quite challenging and may lead to injury.

    • Precautions

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

  • Start with a light weight
  • Maintain proper form throughout the exercise
  • Use a stable and secure pulley machine
  • Keep your elbows close to your body
  • Avoid locking your elbows at the top of the movement
  • Use a slow and controlled motion
  • Engage your core for stability
  • Keep your shoulders relaxed
  • Avoid swinging or using momentum
  • Do not overload the weight and risk injury

    • Helpful in Diseases

  • Osteoarthritis
  • Rheumatoid arthritis
  • Tendinitis
  • Bursitis
  • Tennis elbow
  • Golfer’s elbow
  • Rotator cuff injuries
  • Shoulder impingement syndrome
  • Frozen shoulder
  • Carpal tunnel syndrome
  • Cubital tunnel syndrome
  • Nerve entrapment syndromes
  • Muscle strains and tears
  • Post-surgical rehabilitation for elbow, shoulder, and wrist injuries.

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    Frequently asked questions

     

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