Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePush (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Triceps Muscle Anatomy Diagram

Rolling Dumbbell Extension Overview

The rolling dumbbell extension is a tricep exercise and a variation of the lying dumbbell extension.

The additional pullover performed when executing the rolling dumbbell extension increases the range of motion and overall stretch on the tricep muscle leading to a potential for additional muscle growth.

Rolling Dumbbell Extension Instructions

  1. Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the bench.
  2. To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, then press the dumbbells to lockout at the top.
  3. Lower the weights towards your shoulders by unlocking the elbows while maintaining a neutral grip.
  4. Once your forearms reach parallel or just below, allow the upper arms to extend overhead (similar to a pullover).
  5. As the arms reach full extension, pull the elbows back to the starting position and then extend the elbows while flexing the triceps to lockout the weight.
  6. Repeat for the desired number of repetitions.

Rolling Dumbbell Extension Tips

  1. Don’t overextend through the lumbar spine, keep your ribcage down by maintaining tension through the abs and glutes.
  2. Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection.
  3. Keep the head in a fairly neutral position, don’t allow the neck to jut forward as this may place excessive pressure on the cervical spine.
  4. In order to keep tension on the triceps, don’t lock out the elbows completely.