Supine triceps extend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Supine triceps extend )

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Name of exercise  AROM elbow ext supine
Other names of exercise Supine triceps extend
Description of exercise Supine triceps extend is a strength training exercise that targets the triceps muscles in the back of the upper arm. To perform this exercise, lie on your back with your knees bent and feet flat on the floor. Hold a dumbbell in each hand and extend your arms straight up towards the ceiling. Slowly lower the weights towards your head, keeping your elbows close to your ears. Then, extend your arms back up to the starting position. This exercise helps to strengthen and tone the triceps, which are important for everyday activities such as pushing and lifting. It can also help improve overall arm strength and muscle definition.
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.
  • Raise arm over head, elbow bent, as shown.
  • Straighten arm.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Triceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Low
    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)

  • Improved triceps strength
  • Increased muscle definition
  • Enhanced upper body stability
  • Improved shoulder mobility
  • Strengthened core muscles
  • Improved overall muscular endurance
  • Reduced risk of injury
  • Improved posture
  • Increased range of motion in arms
  • Can be done without equipment

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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 supine triceps extend exercise should be avoided if you have any injuries or pain in your shoulders, elbows, or wrists. This exercise puts a lot of strain on these joints and can worsen any existing injuries. It should also be avoided if you have any heart conditions or high blood pressure, as it can increase your heart rate and blood pressure. If you are pregnant, it is best to avoid this exercise as it can put pressure on your abdomen and may be uncomfortable. Additionally, if you are new to exercising or have not built up enough strength in your arms, it is best to avoid this exercise until you have built up enough strength and stability in these muscles.

    • Precautions

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

  • Keep
  • proper form
  • Use
  • light weights
  • Warm up
  • before starting
  • Breathe
  • evenly
  • Engage
  • core muscles
  • Avoid
  • locking elbows
  • Listen
  • to your body
  • Stop
  • if you feel pain
  • Do
  • controlled movements
  • Focus
  • on triceps contraction
  • Keep
  • shoulders relaxed

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Rotator cuff injuries
  • Shoulder impingement
  • Carpal tunnel syndrome
  • Tennis elbow
  • Golfer’s elbow
  • Frozen shoulder
  • Bursitis
  • Tendinitis

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    Frequently asked questions

     

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