Static seated rows palms down on TG exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Static seated rows palms down on TG )

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Name of exercise  AROM shld ext static sit (rows) palms down w/TG
Other names of exercise Static seated rows palms down on TG
Description of exercise Static seated rows palms down on TG exercise is a strength training exercise that targets the muscles in the back, specifically the lats, rhomboids, and traps. It involves using a cable machine with a straight bar attachment and sitting on a bench with your feet placed on the platform and your knees slightly bent. The palms are facing down, and the arms are extended in front of the body. The movement involves pulling the bar towards the chest while keeping the elbows close to the body, and then slowly returning to the starting position. This exercise helps improve posture, strengthen the back muscles, and can also be beneficial for athletes looking to improve their pulling strength.
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.
  • Grasp handles in hands, elbows straight, palms downward as shown.
  • Alternate pulling back, bending elbows, keeping elbows close to sides and keeping board stationary.
  • Repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder, Elbow & Wrist
    Type of Muscles Rhomboid or Trapezius, Latissimus Dorsi, Deltoid, Biceps
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Retraction, Depression, Extension

    Benefits of exercise

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

  • Improved upper back strength
  • Increased shoulder stability
  • Enhanced posture
  • Improved grip strength
  • Targeted lat muscle engagement
  • Improved pulling strength
  • Increased core stability
  • Improved muscular endurance
  • Reduced risk of back injury
  • Improved overall upper body strength.

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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

  • Static seated rows palms down on the Total Gym (TG) exercise should be avoided in the following situations:Shoulder or back injury: If you have a previous or existing shoulder or back injury, it is best to avoid this exercise as it can put strain on these areas and worsen the injury.
  • Limited range of motion: If you have limited range of motion in your shoulders, arms, or back, performing this exercise may be difficult and could potentially cause discomfort or injury.
  • Unstable core: This exercise requires a stable core to maintain proper form and avoid injury. If you have a weak or unstable core, it is best to avoid this exercise until you have built up enough strength.
  • Recent surgery: If you have had any recent surgery on your shoulders, arms, or back, it is important to consult with your doctor before attempting this exercise.
  • Pregnancy: Pregnant women should avoid this exercise as it can put strain on the abdominal muscles and potentially harm the baby.
  • Fatigue: If you are feeling fatigued or have already completed a strenuous workout, it is best to avoid this exercise to prevent overexertion and potential injury.
  • Lack of proper equipment: This exercise requires the use of the Total Gym machine, so if you do not have access to one, it is best to avoid this exercise.In summary, it is important to listen to your body and avoid static seated rows palms down on the Total Gym exercise if you have any injuries, limited range of motion, an unstable core, recent surgery, are pregnant, feeling fatigued, or do not have access to the necessary equipment. It is always best to consult with a medical professional before attempting any new exercise, especially if you have any pre-existing conditions.

    • Precautions

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

  • Properly warm up before starting the exercise
  • Maintain a neutral spine throughout the movement
  • Keep shoulders relaxed and away from ears
  • Engage core muscles to stabilize the body
  • Use an appropriate weight for your fitness level
  • Avoid jerky or sudden movements
  • Keep elbows close to the body
  • Do not round the back or arch excessively
  • Breathe regularly and do not hold your breath
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • arthritis
  • carpal tunnel syndrome
  • tendinitis
  • frozen shoulder
  • rotator cuff injuries
  • muscle strain
  • spinal stenosis
  • herniated disc
  • fibromyalgia
  • multiple sclerosis
  • Parkinson’s disease
  • stroke
  • post-surgery rehabilitation
  • chronic neck and back pain
  • postural imbalances
  • osteoporosis
  • balance and coordination issues
  • general weakness and deconditioning

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    Frequently asked questions

     

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