How many sets and reps of the rolling triceps extension should you do when you are new to the exercise?

Two to 3 sets of 10 to 12 reps with light dumbbells is plenty while you learn the roll-and-extend timing. Only add weight once the roll and the elbow extension flow as one smooth motion; if the two still feel separate, add reps instead.

What can I substitute for the rolling triceps extension?

A standard lying dumbbell triceps extension covers the same muscle without the rolling motion, or an incline dumbbell extension if you want a similar deep stretch with less coordination required.

What's the point of the rolling triceps extension over a regular lying extension?

It adds a deeper long-head stretch than a fixed-elbow skull crusher, which suits lifters chasing extra triceps size once basic extensions feel easy. Skip it early on if you're still learning the standard version, since the rolling timing is one more thing to coordinate under load.

Intermediate

Rolling Triceps Extension

By letting the dumbbells travel past your head and rolling the upper arms back before you extend, you add a deep long-head stretch that a standard skull crusher misses. The rolling motion also keeps the elbows from getting stuck at a single stressed angle. It's a joint-friendly way to load the triceps through a long, stretched range.

Equipment: Bench, Dumbbell
Body part: Triceps
Type: Strength
Browse by muscle: Triceps Brachii Long Head
Browse by movement: Elbow Extension

How to do it

1
Lie on a flat bench and hold a dumbbell in each hand over your chest with a neutral grip.
2
Bend your elbows to lower the dumbbells toward the sides of your head.
3
Let your upper arms roll back so the weights travel past your head into a stretch.
4
Feel the long head lengthen at the bottom of the roll.
5
Roll the upper arms forward and extend the elbows to press the dumbbells back to lockout.
6
Squeeze the triceps at the top, then repeat.

Tips

Keep your palms facing each other to protect the wrists and elbows.
Let the elbows drift back for the stretch, then reverse the roll smoothly.
Use moderate weight; the stretched position is not the place to go heavy.

Variations

Common mistakes

The upper arms stay locked in place instead of rolling back, turning the exercise into a standard lying extension and erasing the extra stretch it's meant to add.
Rolling the weights too far past the head lets the shoulders take over the bottom of the rep instead of the triceps.
Reversing the roll and the elbow extension out of sequence turns one smooth arc into two separate, jerky movements.
Heavy dumbbells turn the deepest part of the roll into a grind instead of a controlled stretch, which is exactly where this exercise is meant to go slow.

Frequently asked

How many sets and reps of the rolling triceps extension should you do when you are new to the exercise?: Two to 3 sets of 10 to 12 reps with light dumbbells is plenty while you learn the roll-and-extend timing. Only add weight once the roll and the elbow extension flow as one smooth motion; if the two still feel separate, add reps instead.
What can I substitute for the rolling triceps extension?: A standard lying dumbbell triceps extension covers the same muscle without the rolling motion, or an incline dumbbell extension if you want a similar deep stretch with less coordination required.
What's the point of the rolling triceps extension over a regular lying extension?: It adds a deeper long-head stretch than a fixed-elbow skull crusher, which suits lifters chasing extra triceps size once basic extensions feel easy. Skip it early on if you're still learning the standard version, since the rolling timing is one more thing to coordinate under load.

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