Triceps
Rolling Dumbbell Extension
The Rolling Dumbbell Extension is a strength exercise with dumbbells for your triceps. Share of the load in the Zulta muscle model: triceps (long head) 38%, triceps (lateral head) 28% and triceps (medial head) 22%.
How to do it
- Lie on a flat bench with a dumbbell in each hand, arms straight above your chest, palms facing in.
- Bend the elbows to lower the dumbbells beside your head.
- At the bottom, let the elbows roll back a little toward your head so the dumbbells travel further behind you.
- Pull the elbows back over your shoulders, then straighten them to press the dumbbells above your chest.
- Lower again under control and repeat the same rolling path.
Tips
- The roll back lets you handle more weight while keeping a long stretch.
- Straighten the elbows fully at the top of every rep.
Common mistakes
- Letting the roll turn into a full pullover with straight arms.
- Dropping the dumbbells too fast into the bottom.
Muscles worked by the Rolling Dumbbell Extension
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Lowering the weight to the head with the shoulder flexed near 90 degrees trains all three heads with the long head partly lengthened, between a pushdown and an overhead extension.
Rolling Dumbbell Extension alternatives
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Frequently asked questions
What muscles does the Rolling Dumbbell Extension work?
Mainly the triceps (long head) and triceps (lateral head). The triceps (medial head) assist.
Is the Rolling Dumbbell Extension good for beginners?
The Rolling Dumbbell Extension is rated intermediate. If you are new, learn the Cable Rope Skull Crusher first and build up from there.
What is a good alternative to the Rolling Dumbbell Extension?
For example the Cable Rope Skull Crusher, Cable Skull Crusher and Crossbody Dumbbell Extension. They train mostly the same muscles, some with different equipment.
How do you make the Rolling Dumbbell Extension harder?
Add weight or reps, or move on to the California Press.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.