Triceps
Rolling Tricep Extension
The Rolling Tricep 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%.
Also known as: lying db extension
How to do it
- Lie on a flat bench with a dumbbell in each hand, arms straight above your shoulders, palms facing in.
- Bend the elbows so the dumbbells come down toward the sides of your shoulders, letting the upper arms drift slightly toward your feet.
- Touch the dumbbells lightly to the outside of your shoulders.
- Roll the elbows back up over the shoulders as you straighten them, pressing the dumbbells up.
- Finish with the arms fully straight above your shoulders.
Tips
- Keep the palms facing each other the whole time.
- Drive the elbows up first, then lock out.
Common mistakes
- Letting the elbows flare wide so it becomes a dumbbell press.
- Rushing the bottom and bouncing the dumbbells off the shoulders.
Muscles worked by the Rolling Tricep 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 Tricep Extension alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
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Similar exercises
Frequently asked questions
What muscles does the Rolling Tricep Extension work?
Mainly the triceps (long head) and triceps (lateral head). The triceps (medial head) assist.
Is the Rolling Tricep Extension good for beginners?
The Rolling Tricep 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 Tricep 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 Tricep Extension harder?
Add weight or reps, or move on to the California Press.
Log your sets in Zulta
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