Gym Shorts: Rolling Dumbbell Extension

New to the rolling dumbbell extension or looking for a quick technique tutorial? Learn correct form in one short video.

The Rolling Dumbbell Extension

Gym Shorts videos provide short video demonstrations of correct form for various exercises.

Follow these steps:

  • Top to bottom
    • Dumbbells locked out over shoulders
    • Shoulders even with edge of bench
    • Bend elbows first
    • Then flex shoulders
    • Big stretch on triceps
  • Bottom to top
    • Throw the dumbbells up
    • Extend shoulder first
    • Extend elbows last
    • Stop when your upper arm is vertical
  • Other form pointers:
    • Dumbbells pass as close as possible to shoulders
    • Feet flat on the floor
    • Neutral grip: keep dumbbells parallel to each other

The rolling dumbbells extension is a great accessory exercise to grow your triceps and get big arms. It’s a variation of the lying triceps extension, usually done with an EZ curl bar or barbell.

The rolling dumbbell extension trains BOTH function of the triceps: elbow extension and shoulder extension. It’s design to add additional stress to your triceps to both grow your triceps and arms and increase your bench press and press lockout strength.

This tends to be added to intermediate or advanced lifters’ programs on a 4-day split, after the press and bench press intensity and volume slots and any upper body pulling exercises such as rows, chin ups, or pull ups.

As this is really designed for hypertrophy, it’s usually completed in the 8-15 rep range, though somewhat lower rep ranges can be used to increase the weight, especially if a lifter is peaking.

Pay attention to form, however, as separating the elbow and shoulder movement helps better stress the triceps as they extend the joint in question.

Consider adding rolling dumbbell extensions to your program. Grow your triceps. Grow your arms. Grow your bench press & press.

Click HERE to watch a longer tutorial on the rolling dumbbell extension and HERE to learn about how to become a beefcake.

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