Rolling Dumbbell Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Rolling Dumbbell Extension is an effective triceps exercise that primarily targets the triceps muscles. It involves lying on a bench or the floor, holding a dumbbell in each hand with an overhand grip. While keeping your elbows stationary, you lower the dumbbells toward your head, then roll your wrists to extend your arms back to the starting position. This exercise is focused solely on the triceps, helping to build strength and definition in the upper arms. The only required equipment for this move is a pair of dumbbells, making it simple yet highly effective for isolating the triceps.
How to Perform
Start by picking up the dumbbells from the floor using a neutral grip, where your palms face each other.
Position the dumbbells at your hip crease, then sit down on the bench with the weights close to your body.
Lean back onto the bench, keeping the dumbbells near your chest to maintain control.
Take a deep breath, and then press the dumbbells overhead until your arms are fully extended and locked out at the top.
Slowly lower the dumbbells towards your shoulders by bending your elbows while keeping a neutral grip on the weights.
Once your forearms are parallel to the ground (or slightly below), allow your upper arms to extend overhead, similar to a pullover movement.
After reaching full extension, pull your elbows back to the starting position, then fully extend your elbows, flexing the triceps to lock out the weight again.
Repeat for the desired number of repetitions, focusing on controlled movements and proper form to maximize the effectiveness of the exercise.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Avoid arching your lower back excessively. Engage your core and glutes to keep your ribcage down and maintain proper posture throughout the movement.
Slow down the eccentric (lowering) phase of the exercise to enhance muscle tension and improve the mind-muscle connection, which helps target the triceps more effectively.
Keep your head in a neutral position. Do not let your neck jut forward, as this can cause unnecessary strain on the cervical spine.
To maintain constant tension on the triceps, refrain from fully locking out your elbows at the top of the movement.
How Not to Perform
Avoid Overarching the Back: Do not excessively arch your lower back as this can lead to unnecessary strain. Keep your core and glutes engaged to maintain stability and avoid putting pressure on your spine.
Don’t Rush the Eccentric Phase: Avoid speeding through the lowering portion of the exercise. A fast descent reduces tension on the triceps and increases the risk of injury. Control the movement as you lower the dumbbells to maximize muscle activation.
Avoid Letting the Elbows Flare Out: Keep your elbows stationary and close to your body. Flaring the elbows out can reduce the effectiveness of the triceps contraction and may place unnecessary stress on the shoulder joints.
Don’t Lock Out the Elbows Fully: Fully extending your elbows and locking them out can release tension from the triceps and place undue stress on the elbow joint. Stop just short of lockout to keep constant tension on the triceps throughout the movement.
Keep the Neck in Neutral Alignment: Do not allow your neck to jut forward or strain. This can cause tension in the cervical spine and may lead to neck pain. Keep your head aligned with your spine for optimal posture.
Avoid Excessive Weight: Using too much weight can compromise your form and increase the risk of injury. Select a weight that allows you to perform the exercise with control and proper technique, focusing on the triceps rather than just lifting heavy.
Do Not Use Momentum: Avoid using momentum to lift the dumbbells. Swinging or jerking the weights reduces muscle engagement and can lead to unnecessary strain on the joints. Focus on slow, controlled movements to target the triceps effectively.
Avoid Shallow Reps: Ensure that you lower the dumbbells enough to get a full stretch of the triceps, but avoid going too deep, which may cause shoulder discomfort. Find a range of motion that works best for your body to maintain tension on the triceps.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
