1 / 6Rolling Dumbbell Extension
A lying triceps extension where you lower the dumbbells beside your head, then roll the elbows forward to bring them over your chest before pressing. It lets you use a little more weight safely.
Triceps
- Level
- Intermediate
- Equipment
- Dumbbells, Bench
- Main muscle
- Triceps
- Also works
- —
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Lie on a bench with dumbbells above your chest.
- 2Bend your elbows to lower the dumbbells beside your head.
- 3Roll your elbows forward to bring the dumbbells over your chest.
- 4Straighten your arms to finish.
Common mistakes
- Rolling the elbows so far that it becomes a pullover
- Rushing the roll
- Letting the dumbbells hit the bench
Tips
- Lower the dumbbells beside your head with the elbows pointing up
- Roll the elbows forward until the dumbbells are over your chest
- Straighten the arms to finish the rep
Questions
Why the rolling motion?
It moves the hardest part of the lift to a stronger position, so you can handle more weight with less strain on the elbows.
Who should try it?
People who are comfortable with the basic lying triceps extension.
More Triceps exercises
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