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How to Do Rolling Dumbbell Tricep Extension — Form, Muscles & Tips

Learn how to do the Rolling Dumbbell Tricep Extension: step-by-step form, muscles worked, dumbbell setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Lie on a flat bench holding dumbbells directly above your chest with arms extended.
  2. Lower the dumbbells toward your forehead by bending your elbows.
  3. As the dumbbells reach your forehead, let your elbows continue dropping backward, rolling the weights behind your head.
  4. Reverse the motion, sweeping the dumbbells back and then pressing them back up to the starting position.
  5. This combines a tricep extension with a pullover-like motion.
  6. Repeat for the desired number of repetitions.