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Dumbbell Rolling Tricep Extension
A dumbbell extension variation that combines tricep lowering with a rolling pullover motion to stretch and target the triceps long head for arm strength and hypertrophy.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Forearms
Accessory Muscles
Chest
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Shoulders
4/10Anterior Delts
Forearms
3/10Flexors
Chest
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie supine on a flat bench or floor with feet flat. Grip dumbbells neutrally and extend arms straight above your chest.
- Bend elbows to lower dumbbells toward your head while keeping upper arms fixed.
- Allow upper arms to roll slightly overhead, stretching triceps until dumbbells are parallel to floor.
- Pull elbows forward from stretched position.
- Extend elbows fully to press dumbbells back above chest.
- Repeat for reps, controlling each phase.
Coaching Tips
Form Cues
- Tuck elbows close to body
- Control the roll smoothly
- Squeeze triceps at top
- Maintain neutral wrists
Breathing
Inhale during lowering and rolling phases; exhale as you press upward. Brace core throughout.
Tempo
3-1-1
Range of Motion
Lower until forearms are parallel to floor; roll until dumbbells align with torso in stretch; extend to full lockout without hyperextension.
Safety
Safety Notes
- Avoid if acute elbow or shoulder pain present
- Start with light weights to master form
- Keep spine neutral; engage core
- Stop if joint discomfort occurs
Spotting
Spotting not typically needed; use safeties if heavy loads or for beginners.
Common Mistakes
- Flaring elbows outward
- Using momentum to swing weights
- Overextending neck or spine
- Locking elbows fully at top
When to Avoid
- Acute elbow tendonitis
- Shoulder impingement
- Recent elbow or shoulder injury
Flexibility Needed
- Adequate shoulder flexion for overhead reach
- Wrist neutral grip comfort
Build Up First
- Mastery of basic tricep extension
- Stable supine position control
Also known as
Rolling Dumbbell Extension, Dumbbell Tricep Pullover Extension, Rolling Skull Crusher
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