Dumbbell Rolling Triceps Extension

Dumbbell Rolling Triceps Extension

Type: Isolation Muscle: Triceps Equipment: Dumbbell , Bench

A triceps exercise combining an extension with a rolling dumbbell press.

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+Builds triceps strength through a long range
+Allows heavier loading than extensions
–Requires good control and timing
–Can strain shoulders if done improperly

This exercise targets:

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Triceps

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Forearms

Ratios are approximate and can vary depending on form and technique.

How to perform

Lie on a flat bench, feet planted; hold dumbbells over your chest with a neutral grip
Tuck elbows slightly (30–45°), keep shoulders packed and wrists straight
Lower by bending elbows while letting upper arms drift back so the bells “roll” toward your shoulders
Go down until the dumbbells are near the tops of your shoulders without elbow discomfort
Reverse: pull upper arms back to start as you extend elbows, finishing over mid‑chest
Keep the roll small and controlled; no swinging or flaring elbows
Tempo: 2–3 seconds down, 1–2 seconds up; inhale down, exhale up
Use light–moderate weight and stop short of pain or joint lockout