Static Triceps extensions palms down exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Static Triceps extensions palms down )

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Name of exercise  AROM elbow ext bil static supine palms down w/TG
Other names of exercise Static Triceps extensions palms down
Description of exercise Static triceps extensions palms down is an isolation exercise that primarily targets the triceps muscles in the back of the upper arm. To perform this exercise, you will need a pair of dumbbells and a flat bench. Start by lying on your back on the bench, with your feet planted firmly on the ground and your arms extended straight up above your chest, palms facing down. Slowly lower the dumbbells towards your forehead, keeping your elbows close to your head. Hold this position for a few seconds before slowly raising the weights back to the starting position. This exercise helps to build strength and definition in the triceps, and can be modified for different fitness levels by using lighter or heavier weights.
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, knees bent, with head toward the tower.
  • Grasp handles in hands, elbows bent, arms at sides, palms down as shown.
  • Alternate straightening elbows not allowing board to move.
  • Repeat.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Triceps
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    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 arm definition
  • Enhanced muscle endurance
  • Reduced risk of injury
  • Improved overall upper body strength
  • Increased muscle balance and stability
  • Improved performance in other exercises
  • Can be done with minimal equipment
  • Can be easily modified for different fitness levels
  • Can be performed 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

  • Static triceps extensions palms down exercise should be avoided if you have any pre-existing shoulder or elbow injuries, as it puts a lot of strain on these joints. It should also be avoided if you are experiencing any pain or discomfort during the exercise. If you have any medical conditions that may be aggravated by this exercise, such as arthritis or osteoporosis, it is best to consult with a doctor or physical therapist before attempting it. Additionally, if you are new to strength training or have weak triceps, it is important to start with lighter weights and gradually increase the intensity to avoid injury. Overall, it is important to listen to your body and avoid this exercise if it causes any pain or discomfort.

    • 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 suitable for your strength level
  • Keep your back straight throughout the exercise
  • Engage your core muscles to stabilize your body
  • Avoid locking your elbows at the top of the movement
  • Keep your wrists in a neutral position
  • Do not swing or use momentum to lift the weight
  • Breathe regularly and do not hold your breath
  • Avoid arching your back or leaning forward
  • Stop the exercise immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Arthritis
  • Tendinitis
  • Tennis elbow
  • Golfer’s elbow
  • Bursitis
  • Carpal tunnel syndrome
  • Rotator cuff injuries
  • Repetitive strain injuries
  • Muscle strains
  • Ligament sprains
  • Frozen shoulder
  • Impingement syndrome
  • Thoracic outlet syndrome
  • Cubital tunnel syndrome
  • Medial epicondylitis
  • Lateral epicondylitis

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    Frequently asked questions

     

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