Single brachialis lift on TG supine exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single brachialis lift on TG supine )

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Name of exercise  AROM elbow flx uni supine palm down (brackialis) w/TG
Other names of exercise Single brachialis lift on TG supine
Description of exercise The single brachialis lift on TG supine exercise is a strength training exercise that targets the brachialis muscle, which is located in the upper arm. This exercise is performed while lying on your back on a bench or mat, with your arms extended straight above your chest. The movement involves bending your elbows and lifting the weight towards your shoulders, focusing on contracting the brachialis muscle. This exercise helps to improve arm strength and can also help to develop a more defined and toned appearance. It is a great addition to any upper body workout routine and can be modified to suit different fitness levels.
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 with feet toward tower, knees bent as shown.
  • Hold handles in hands, elbows straight, palms down.
  • Bend elbow up toward shoulder.
  • Return and repeat.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Biceps
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion

    Benefits of exercise

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

  • Increased strength in the brachialis muscle
  • Improved grip strength
  • Enhanced arm definition
  • Reduced risk of injury
  • Better performance in other upper body exercises
  • Improved overall arm muscle balance
  • Increased muscle endurance
  • Improved bicep peak
  • Greater range of motion in the arms
  • Improved overall arm stability

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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 single brachialis lift on TG supine exercise should be avoided if you have any pre-existing injuries or conditions in your shoulder, elbow, or wrist. This exercise puts a significant amount of strain on these joints and can exacerbate any existing issues. It should also be avoided if you are experiencing any pain or discomfort during the exercise, as this could indicate an underlying problem that needs to be addressed. Additionally, if you are a beginner or have limited strength and stability in your upper body, it is best to avoid this exercise until you have built up enough strength and control to perform it safely. Lastly, if you are pregnant or have recently given birth, this exercise should be avoided as it can put too much stress on the abdominal muscles and pelvic floor.

    • 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
  • Keep your back flat on the ground throughout the movement
  • Use a weight that you can comfortably lift without straining your muscles
  • Engage your core muscles to maintain stability
  • Keep your arms straight and avoid locking your elbows
  • Do not jerk or swing the weight, use controlled movements
  • Avoid lifting the weight too high, as it can strain your shoulders
  • Breathe properly, exhale as you lift the weight and inhale as you lower it
  • Do not rush through the exercise, focus on proper form and technique
  • Stop immediately if you experience any pain or discomfort.

    • Helpful in Diseases

  • Tennis elbow
  • Golfer’s elbow
  • Bicep tendonitis
  • Shoulder impingement
  • Rotator cuff injury
  • Elbow arthritis
  • Wrist tendonitis
  • Carpal tunnel syndrome
  • Ulnar nerve entrapment
  • Cubital tunnel syndrome
  • Radial nerve palsy

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    Frequently asked questions

     

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