The tricep is located on the back of the arm and is made up of three heads: Long, lateral, and medial, which explains the “tri” in tricep. The Dumbbell Tricep Extension is unique to other tricep exercises because it activates all three “heads” throughout the exercise; making your triceps stronger and faster.
In this premium video, Leah Zahner, a Certified Personal Trainer (NASM), explains how arm strength is vital to a bowler’s success while demonstrating the Dumbbell Tricep Extension Exercise.
Developing more upper arm strength will help enable you to bowl more games, which is much needed for longer format competitions. You will need a weight bench and a dumbbell to complete this exercise.
Start by turning sideways towards the bench and rest one knee on the bench. Use the same same side hand as the knee and place it on the bench for support. Your opposite leg will be planted on the floor and you will use the same side’s hand to reach down and grab the dumbbell from the floor.
Get yourself into a square position by activating your abs. Then pull your elbow up.
Holding your elbow in place push the dumbbell behind you and return it back to the starting position. Remember to keep your core engaged throughout the exercise to help avoid using your back muscles when trying to work out your triceps. You can identify when this happens because your back will arch.
This exercise maintains the same wrist angle while gripping the dumbbell throughout so it puts minimal stress on the wrist while strengthening the triceps. It’s good for bowlers who experience wrist pain during and/or after bowling.
Another problem area while working on the Dumbbell Tricep Extension is having your elbows drift outward. This will put strain on your shoulders instead of your triceps and you will feel it right away.
This is a challenging exercise so start small with the amount of weight you choose before increasing. Continue strengthening your arms with “Overhead Tricep Extension with a Dumbbell” and “How To Do Bicep Curls” for better bowling and increased wellness.