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All triceps exercisesTriceps · Gym

Rolling Triceps Extension

Rolling the dumbbells back adds a stretch reflex before the extension.

IntermediateDumbbells3 × 10–12
Rolling Triceps Extension demonstration thumbnail — Dumbbell Rolling Tricep Extension Tutorial | Proper Form & Common Mistakes
TricepsDumbbells

Rolling Triceps Extension

Demo · Emily Matt

Verified Rolling Triceps Extension demonstration by Emily Matt . Click to play.

How to do the Rolling Triceps Extension

  1. 1Start dumbbells at shoulders
  2. 2Roll back to stretch
  3. 3Explode up and squeeze

Benefits of the Rolling Triceps Extension

  • Builds strength and size in the triceps through a full, controlled range of motion
  • Trains each side independently, which can help identify and address side-to-side strength differences
  • Loads predictably week to week, which makes progressive overload simple to track

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services