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

( Single brachialis lift sitting on TG )

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Name of exercise  AROM elbow flx uni sit palm down (brachialis) w/TG
Other names of exercise Single brachialis lift sitting on TG
Description of exercise The single brachialis lift sitting on TG exercise is a strength training exercise that focuses on the brachialis muscle, which is located on the front of the upper arm between the biceps and triceps. This exercise is performed while sitting on a bench or chair, with the feet planted firmly on the ground and the arms hanging down by the sides. The weight is then lifted up towards the shoulder, with the elbow remaining close to the body and the palm facing inwards. This movement targets the brachialis muscle, helping to improve arm strength and definition. It can be done with various types of equipment, such as dumbbells, resistance bands, or cable machines.
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
  • Sit and straddle board, facing tower 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 Kneeling
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Supination, Extension

    Benefits of exercise

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

  • Strengthening of the brachialis muscle
  • Improved grip strength
  • Increased muscle definition in the arms
  • Improved bicep strength
  • Enhanced arm stability
  • Reduced risk of injury in the arms
  • Improved overall upper body strength
  • Increased muscle balance between biceps and triceps
  • Improved performance in other upper body exercises
  • Better muscle coordination and control

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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 sitting on TG exercise is a strength training exercise that targets the brachialis muscle in the upper arm. It involves sitting on a TG (Total Gym) machine and using a single arm to lift the weight towards the shoulder.While this exercise can be beneficial for building strength and muscle in the brachialis, there are certain situations where it should be avoided. Here are some reasons to avoid the single brachialis lift sitting on TG exercise:Injury or pain: If you have any injury or pain in your shoulder, elbow, or wrist, it is best to avoid this exercise. It puts a lot of strain on these joints and can worsen any existing injuries.
  • Lack of stability: This exercise requires good balance and stability to perform correctly. If you have any issues with balance or stability, it is best to avoid this exercise to prevent injuries.
  • Beginner level: If you are new to strength training or have not used the TG machine before, it is best to avoid this exercise. It is a more advanced exercise and should only be done once you have built up enough strength and stability.
  • Pre-existing medical conditions: If you have any pre-existing medical conditions such as arthritis, osteoporosis, or any heart conditions, it is best to avoid this exercise. It can put too much strain on the joints and may not be suitable for your condition.In conclusion, the single brachialis lift sitting on TG exercise can be an effective way to strengthen the brachialis muscle, but it is important to avoid it if you have any injuries, lack of stability, are a beginner, or have any pre-existing medical conditions. It is always best to consult with a fitness professional before starting any new exercise 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
  • Use proper form and technique
  • Keep your back straight and core engaged
  • Use an appropriate weight for your fitness level
  • Avoid arching your back or using momentum to lift the weight
  • Keep your elbows close to your sides
  • Do not lock your elbows at the top of the movement
  • Breathe properly throughout the exercise
  • Avoid jerky or sudden movements
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • arthritis
  • carpal tunnel syndrome
  • tendinitis
  • tenosynovitis
  • bursitis
  • golfer’s elbow
  • tennis elbow
  • cubital tunnel syndrome
  • repetitive strain injury
  • frozen shoulder

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    Frequently asked questions

     

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