Single kneeling Triceps extension palm up on TG exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single kneeling Triceps extension palm up on TG )

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Name of exercise  AROM elbow ext uni kneel palm up w/TG
Other names of exercise Single kneeling Triceps extension palm up on TG
Description of exercise The single kneeling triceps extension palm up on the TRX is a challenging exercise that targets the triceps muscles in the back of the upper arms. To perform this exercise, you will need a TRX suspension trainer and a stable surface to kneel on. Begin by grasping the handles of the TRX with an overhand grip and kneeling down on the ground. Keeping your elbows close to your sides, extend your arms straight out in front of you while maintaining a slight bend in the elbows. Slowly lower your body towards the ground by bending your elbows, and then push back up to the starting position. This exercise helps to improve arm strength and stability, and can be modified to suit different fitness levels by adjusting the angle of the body and the resistance on the TRX.
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
  • Kneel on board, resting on heels, facing tower as shown.
  • Grasp both handles in hands, holding arms in line and close to body, elbows bent, palms upward.
  • Straighten involved elbow.
  • Return and repeat.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Triceps
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    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
  • Improved muscle definition
  • Targets multiple muscle groups
  • Can be done with minimal equipment
  • Can be modified for different fitness levels
  • Helps with overall upper body stability
  • Can be used for injury rehabilitation
  • Increases range of motion in the arms
  • Can be incorporated into a full body workout
  • Can be done at home or in the gym

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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 kneeling triceps extension with palm up grip is a popular exercise for targeting the triceps muscles. However, there are certain situations where it may be best to avoid this exercise:Shoulder or elbow injury: If you have a current or previous injury in your shoulder or elbow, it is best to avoid this exercise. The single kneeling position can put additional strain on these joints and aggravate the injury.
  • Lack of stability: This exercise requires a lot of balance and stability, especially in the kneeling position. If you have poor balance or stability, it may be difficult to perform this exercise correctly and safely.
  • Wrist pain: The palm up grip can put a lot of strain on the wrists, which can be problematic if you have existing wrist pain or injuries. It is best to avoid this exercise or modify the grip to a neutral or palm down position.
  • Lower back issues: The kneeling position can put pressure on the lower back, which can be problematic if you have lower back issues. It is important to maintain proper form and engage your core to protect your back, but if you have chronic lower back pain, it may be best to avoid this exercise.
  • Inexperience: This exercise requires proper form and technique to be effective and safe. If you are new to strength training or have not performed this exercise before, it is best to start with lighter weights and proper guidance from a trainer to avoid injury.

    • 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 a suitable weight that challenges you but is not too heavy
  • Keep your back straight and core engaged throughout the movement
  • Do not lock your elbows at the top of the movement
  • Keep your wrist in a neutral position to avoid strain
  • Do not swing or use momentum to lift the weight
  • Breathe properly, exhaling during the exertion phase
  • Start with a lighter weight and gradually increase as you become comfortable with the movement
  • Avoid arching your back or leaning to one side
  • Consult a professional trainer if you are new to this exercise.

    • Helpful in Diseases

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

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    Frequently asked questions

     

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