Rolling Dumbbell Triceps Extension
A lying triceps extension that combines elbow bending with a controlled shoulder roll toward the chest.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Elbow extension
- Modality
- Strength
- Difficulty
- Intermediate
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Lie on a flat bench or the floor with the head and back supported.
- Hold one dumbbell in each hand above the chest with palms facing each other.
Do the rep
- Bend both elbows to lower the dumbbells beside the ears.
- Roll the upper arms toward the ribs to bring the weights beside the chest.
- Reverse the roll and extend both elbows to return the weights above the chest.
What counts as a rep
One rep lowers both dumbbells beside the ears, rolls them beside the chest, and returns both elbows to extension above the chest.
One rep lowers both dumbbells beside the ears, rolls them beside the chest, and returns both elbows to extension above the chest.
Breathing
Breathe in as the dumbbells lower; exhale as you lift.
Cues
- Control both weights.
- Keep the wrists steady.
- Use a smooth roll without bouncing.
Common mistakes
Losing the upper-arm position
What you seeThe elbows drift away from the stated path.
FixUse less load and return to the stated upper-arm position.
Controlled upper arms keep the intended elbow-extension path.
Stop the set if
- Stop if you feel sharp pain.
- Stop if you lose your grip or cannot control the dumbbell path.
- End the set when you cannot meet the rep standard under control.
General educational content, not individual coaching or medical advice.
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