A triceps isolation exercise where you combine a triceps extension with a slight dumbbell roll toward the shoulders to reduce elbow strain.
- +Reduces elbow stress compared to strict extensions
- +Targets all three heads of the triceps
- +Allows for heavier loads than strict extensions
- –Requires good control and timing
- –Can strain shoulders if done improperly
This exercise targets:
–
Triceps
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Lie on a flat bench, feet planted; hold dumbbells over your chest with a neutral grip
- Tuck elbows slightly (30–45°), keep shoulders packed and wrists straight
- Lower by bending elbows while letting upper arms drift back so the bells “roll” toward your shoulders
- Go down until the dumbbells are near the tops of your shoulders without elbow discomfort
- Reverse: pull upper arms back to start as you extend elbows, finishing over mid‑chest
- Keep the roll small and controlled; no swinging or flaring elbows
- Tempo: 2–3 seconds down, 1–2 seconds up; inhale down, exhale up
- Use light–moderate weight and stop short of pain or joint lockout