Rolling Triceps Extension

Muscle Groups Involved

There were no muscle groups associated with this exercise.

Highlights

Description

Rolling Triceps Extensions, also known as Rolling Dumbbell Triceps Extensions, involve a distinct movement pattern compared to traditional triceps extension exercises. These are frequently used by powerlifters and other strength athletes to improve the mobility of the shoulders and elbows while strengthening the triceps. Due to the increased range of motion used they are great for preventing injuries while strengthening the triceps when performed properly. To perform Rolling Triceps Extensions, begin by lying flat on a bench with a dumbbell in each hand, palms facing each other, arms extended directly above your chest. Brace your core and depress your shoulder blades down and back to stabilize your shoulder. Bend at the elbows to lower the dumbbells towards the sides of your head while keeping your upper arms stationary. Lower until the dumbbells are just above the shoulders or slightly touching your shoulders. Allow your shoulders to flex, bringing your elbows closer to your head which puts a stretch on the triceps. Pause briefly in the fully stretched position and extend your arms to lift the dumbbells back to the starting position.

Common Mistakes

Do not allow your elbows to flare out as this could cause shoulder pain and

Do not allow your elbows to flare out as this could cause shoulder pain and lower triceps activation. Do not use momentum to lower the dumbbells.

Pro Tips

Push through your pinky knuckle to increase activation of the lateral head

Push through your pinky knuckle to increase activation of the lateral head of your triceps. Allow your shoulder to flex up as well instead of keeping the elbow perfectly stationary throughout the exercise.

Purpose

The Rollback Triceps Extension puts a stretch on the triceps which can help

The Rollback Triceps Extension puts a stretch on the triceps which can help the muscle look more fully developed.

Form

Have a partner or use video from the side to ensure that you are keeping yo

Have a partner or use video from the side to ensure that you are keeping your elbows in tight and not going too deep.

Additional Names

Rolling Dumbbell Triceps Extensions