Static kneeling Biceps curls exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Static kneeling Biceps curls )

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Name of exercise  AROM elbow flx static kneel w/TG
Other names of exercise Static kneeling Biceps curls
Description of exercise Static kneeling biceps curls are a strength training exercise that primarily targets the biceps muscles in the arms. It involves kneeling on the ground with one leg extended behind and the other knee bent at a 90-degree angle. The arms are then held at the sides with palms facing forward and dumbbells in hand. From this starting position, the biceps are contracted to lift the dumbbells towards the shoulders while keeping the elbows close to the body. The movement is slow and controlled, with a focus on maintaining a static position in the legs and core. This exercise helps to build strength and muscle definition in the biceps while also improving stability and balance in the lower body.
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 with buttocks on heels, facing tower as shown.
  • Grasp handles in hands, arms at sides, elbows slightly bent.
  • Alternate pulling handles up to shoulders, bending elbows and keeping arms at sides and keeping board stationary.
  • 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 High
    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)

  • Increased bicep strength
  • Improved muscular endurance
  • Better posture
  • Enhanced grip strength
  • Can be done with minimal equipment
  • Targets specific arm muscles
  • Can be modified for different fitness levels
  • Can be incorporated into a full-body workout
  • Helps prevent injury
  • 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 static kneeling biceps curl exercise should be avoided if you have any pre-existing injuries or conditions in your knees, hips, or lower back. This exercise puts a significant amount of stress on these areas and can aggravate any existing issues. It is also not recommended for beginners or those with weak core muscles, as it requires a stable and strong core to maintain proper form. If you experience any pain or discomfort during the exercise, it is important to stop and consult with a medical professional. Additionally, pregnant women and individuals with balance or coordination issues should avoid this exercise to prevent potential injuries.

    • 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 weight that is appropriate for your fitness level
  • Keep your back straight and core engaged
  • Do not arch your back
  • Avoid swinging your arms to lift the weight
  • Keep your elbows close to your sides
  • Do not lock your elbows at the bottom of the movement
  • Use controlled and slow movements
  • Do not use momentum to lift the weight
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Osteoarthritis
  • Tendinitis
  • Bursitis
  • Rotator cuff injuries
  • Tennis elbow
  • Golfer’s elbow
  • Carpal tunnel syndrome
  • Cubital tunnel syndrome

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    Frequently asked questions

     

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