Rolling Dumbbell Triceps Extension

Technique

The rolling dumbbell triceps extension is done lying on a bench: you lower the dumbbells beside your head like a skull crusher, then let the upper arms roll back slightly before pressing up. That small roll lets you handle heavier weights and gives the long head of the triceps a deep stretch while being easier on the elbows than a strict skull crusher.

Steps

1. Lie on a flat bench holding two dumbbells above your chest with a neutral grip, arms straight
2. Bend the elbows to lower the dumbbells toward the sides of your head
3. As they reach ear level, let the upper arms roll back so the dumbbells travel behind your head
4. Roll the elbows forward again and press the dumbbells up to straight arms, like a close-grip press

Common mistakes

• Flaring the elbows wide as you press
• Letting the dumbbells drop quickly behind the head

Variations

• Dumbbell skull crusher
• Incline rolling triceps extension

FAQ