A dumbbell row is a back exercise performed by bending at the waist and pulling a dumbbell up to your side through the use of the latissimus dorsi muscle. Several additional muscles and tendons are involved in the motion, including the triceps muscle and triceps tendon. Pain in the elbow during a dumbbell row may be the result of bad form or overwork of the triceps tendon that leads to a painful inflammation known as tendinitis.
Description
The triceps muscle is predominantly in charge of straightening the elbow. The triceps muscle extends from its point of origin at the shoulder blade and humerus or upper arm bone all the way to the ulna or forearm bone by way of the triceps tendon. A tendon is a strong, thick band of tissue. When the triceps tendon becomes irritated, you will suffer from an inflammation of the tendon known as tendinitis.
Causes and Symptoms
When the triceps muscle is contracted, too much pressure can be exerted on the triceps tendon. This pressure can intensify with frequent use of the tendon or with prolonged stress on the joint. Triceps tendinitis can also occur as the result of trauma to the tendon such as high force going through the tendon beyond what it is able to withstand. Individuals who suffer from triceps tendinitis may feel pain in the upper part of the back of the arm or near the elbow. Other symptoms include stiffness or weakness when attempting to straighten the arm.
Treatment
In the first 72 hours following initial discomfort you should follow the RICE protocol -- rest, ice, compression and elevation. Rest your elbow and apply ice, alternating 20 minutes on and 20 minutes off. Compress the elbow and elevate it above heart level. Anti-inflammatory medication may help to reduce the pain and swelling associated with tendinitis. Braces and straps exist to help reduce the pressure on the triceps tendon and can be purchased at most drug stores and general merchandise retailers.
Exercises
The triceps tendon can be strengthened through exercises such as press-ups against a wall. Stand in front of a wall with your hands placed a shoulder width apart and slowly lower yourself, pushing yourself back away from the wall slowly. Perform 10 to 20 repetitions and up to three sets of this exercise. A triceps extension with a resistance band can be performed by standing on the end of a band and grasping the other end with your injured hand. Raise your arm above your head while still still holding the band and slowly bend your arm to a 90-degree angle. Return to the starting position and complete up to three sets of 10 to 20 repetitions.
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