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

( Triceps extension palm down on TG )

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Name of exercise  AROM elbow ext bil supine palms down w/TG
Other names of exercise Triceps extension palm down on TG
Description of exercise Triceps extension palm down on TG is a strength training exercise that targets the triceps muscle, located on the back of the upper arm. It involves using a cable machine with a straight bar attachment, and starting with the palms facing down. The exercise is performed by extending the arms downwards, keeping the elbows close to the body, until the arms are fully extended. The triceps muscle is then contracted to bring the arms back to the starting position. This exercise can be modified by using different weights and adjusting the cable height. It is an effective way to build strength and definition in the triceps, and can help improve overall arm strength and stability.
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.
  • Push down with both arms to straighten elbows.
  • 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, Depression

    Benefits of exercise

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

  • Increased triceps strength
  • Improved muscle definition
  • Enhanced arm stability
  • Better shoulder mobility
  • Increased range of motion
  • Improved overall upper body strength
  • Targeted triceps muscle activation
  • Can be performed with various equipment
  • Helps prevent injury in other upper body exercises
  • Can be modified for different fitness levels

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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

  • Triceps extension palm down on the Total Gym (TG) is a great exercise for targeting the triceps muscles and building upper arm strength. However, there are certain situations where it may be best to avoid this exercise. Firstly, if you have any pre-existing shoulder or elbow injuries, it is important to consult with a medical professional before attempting this exercise. The palm down position puts a significant amount of stress on the shoulder joint and can aggravate any existing injuries. Additionally, if you are new to using the TG or have not built up enough strength in your triceps, it is best to start with a lower resistance level and gradually increase as you become more comfortable with the exercise. Attempting this exercise with too much resistance can lead to strain or injury in the triceps muscles. Furthermore, if you are experiencing any pain or discomfort in your wrists or hands, it is best to avoid this exercise. The palm down position can put strain on these areas and may worsen any existing issues. In summary, it is important to listen to your body and consult with a professional before attempting triceps extension palm down on the TG. It is always better to err on the side of caution and avoid this exercise if you have any injuries or discomfort that may be exacerbated by the exercise.

    • 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 strength and fitness level
  • Keep your elbows close to your body throughout the movement
  • Engage your core to maintain stability and prevent injury
  • Avoid locking your elbows at the top of the movement
  • Do not arch your back or use momentum to lift the weight
  • Keep your shoulders relaxed and avoid shrugging them
  • Use a slow and controlled movement, avoiding jerky or sudden movements
  • Breathe properly, exhaling as you lift the weight and inhaling as you lower it
  • Stop immediately if you feel any pain or discomfort and consult a professional if necessary

    • Helpful in Diseases

  • arthritis
  • carpal tunnel syndrome
  • tennis elbow
  • golfer’s elbow
  • tendinitis
  • bursitis
  • rotator cuff injury
  • shoulder impingement
  • frozen shoulder
  • repetitive strain injury

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    Frequently asked questions

     

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