- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- Force TypePush (Bilateral)
- Experience LevelBeginner
- Secondary Muscles
Target Muscle Group
Rolling Dumbbell Extension Overview
The rolling dumbbell extension is a tricep exercise and a variation of the lying dumbbell extension.
The additional pullover performed when executing the rolling dumbbell extension increases the range of motion and overall stretch on the tricep muscle leading to a potential for additional muscle growth.
Rolling Dumbbell Extension Instructions
- Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the bench.
- To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, then press the dumbbells to lockout at the top.
- Lower the weights towards your shoulders by unlocking the elbows while maintaining a neutral grip.
- Once your forearms reach parallel or just below, allow the upper arms to extend overhead (similar to a pullover).
- As the arms reach full extension, pull the elbows back to the starting position and then extend the elbows while flexing the triceps to lockout the weight.
- Repeat for the desired number of repetitions.
Rolling Dumbbell Extension Tips
- Don’t overextend through the lumbar spine, keep your ribcage down by maintaining tension through the abs and glutes.
- Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection.
- Keep the head in a fairly neutral position, don’t allow the neck to jut forward as this may place excessive pressure on the cervical spine.
- In order to keep tension on the triceps, don’t lock out the elbows completely.