Variable crosspull isometric arm lift exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Variable crosspull isometric arm lift )

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Name of exercise  Var iso shld flx w/elastic inward crosspull
Other names of exercise Variable crosspull isometric arm lift
Description of exercise Variable crosspull isometric arm lift is an exercise that targets the muscles in the arms, specifically the biceps and triceps. It involves holding a resistance band or cable with one hand and pulling it across the body while keeping the elbow close to the side. This creates an isometric contraction in the arm muscles, meaning the muscles are contracted without any movement. The resistance can be adjusted to make the exercise more challenging. This exercise helps to improve arm strength, stability, and coordination. It can also be beneficial for athletes who require strong and stable arms in their sport.
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.
  • Loop elastic around foot.
  • Bring other end of elastic around wirst to other hand as shown.
  • Bend and straighten leg while holding arms still.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise Static
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion, Abduction
    Type of Action Abduction, Elevation, Depression, Retraction, Extension, Hyperextension, Reposition

    Benefits of exercise

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

  • Increased muscle strength
  • Improved muscle endurance
  • Enhanced shoulder stability
  • Improved grip strength
  • Increased range of motion in the arms
  • Improved overall upper body strength
  • Can be modified for different fitness levels
  • Targets multiple muscle groups simultaneously
  • Can be done with or without equipment
  • Can help prevent injuries in the arms and shoulders

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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

  • Variable crosspull isometric arm lift exercise should be avoided in certain situations to prevent potential injury or discomfort. These include:Recent arm or shoulder injury: If you have recently injured your arms or shoulders, it is best to avoid this exercise until you have fully recovered. Performing it could aggravate the injury and delay the healing process.
  • Shoulder or neck pain: If you experience any pain or discomfort in your shoulders or neck, it is advisable to avoid this exercise. It puts a lot of strain on these areas and could worsen the pain.
  • Pre-existing shoulder or neck conditions: If you have any pre-existing conditions such as rotator cuff injuries or neck problems, it is best to avoid this exercise as it could exacerbate these conditions.
  • Lack of proper form or technique: This exercise requires proper form and technique to be effective and safe. If you are not familiar with the correct way to perform it, it is best to avoid it or seek guidance from a professional.
  • Fatigue or muscle soreness: If your arms or shoulders are already fatigued or sore from previous workouts, it is best to avoid this exercise. It could lead to further strain and discomfort.In general, it is important to listen to your body and avoid any exercise that causes pain or discomfort. If you are unsure about whether or not to perform the variable crosspull isometric arm lift, it is best to err on the side of caution and choose a different 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 proper form and technique
  • Start with light weights and gradually increase as you become comfortable with the exercise
  • Keep your core engaged and maintain a neutral spine
  • Avoid jerky or sudden movements
  • Breathe properly throughout the exercise
  • Do not hold your breath
  • Keep your shoulders relaxed and avoid shrugging
  • Do not lock your elbows
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Rotator cuff injuries
  • Arthritis
  • Tennis elbow
  • Shoulder impingement
  • Carpal tunnel syndrome

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    Frequently asked questions

     

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