Hi Fit Fam!
Are you finding it tough to choose an upper body exercise that not only builds muscle, but also develops upper body stability while increasing range of motion and mobility?
If you’re looking to add a powerfully effective movement to your training sessions that hits multiple muscle groups, you’ve come to the right place!
The Dumbbell Rolling Tricep Extension is a dynamic exercise that not only enhances tricep strength, but also contributes to overall upper body stability and mobility.
This movement is particularly beneficial for those who want to improve their overall pressing strength, shoulder health, and upper body aesthetics.
Please keep reading to check out my top coaching points of performance on one of my favorite movements for building strength, stability, mobility, and more!
This movement is ideal for individuals who are:
Whether you’re an athlete, a fitness enthusiast, or someone who’s just starting out, the Dumbbell Rolling Tricep Extension offers a unique blend of benefits that will complement your current routine.
This movement is super effective for developing strength, stability, and mobility throughout the triceps, lats, shoulder girdle, trunk, and beyond.
Here are my top coaching points of performance:
Pin your shoulder blades together: This ensures your upper back is fully engaged, providing a stable base for the movement.
Press your rear delts and entire upper back firmly into the bench: This will help maintain a strong, controlled movement pattern.
Align the dumbbells with your sternum: Proper alignment is imperative to challenging the triceps effectively while also maintaining shoulder health
Engage your entire lower half: A solid lower body foundation helps with overall stability and control during the movement.
Keep your elbows in and engage your lats: This not only isolates the triceps, but also protects your shoulders
Lower the dumbbells to a 90-degree angle at your elbows: This is your starting position for the extension.
Maintain the 90-degree angle while lowering the dumbbells past your head: This controlled motion works and lengthens the triceps while also stretching the lats and shoulder girdle. This phase of the movement emphasizes the eccentric portion, which is key for building and developing muscle strength, size, control, coordination, and injury prevention.
Using your lats, pull your elbows back through while maintaining the 90-degree angle: This phase of the movement emphasizes the concentric portion, which is essential for building and developing overall functional strength and power.
Finish by straightening your elbows and returning to your start position: Ensure you fully extend the triceps at the top of the movement to maximize muscle contraction as well as receive full strength benefit at the lower head of the triceps.
Incorporating the Dumbbell Rolling Tricep Extension into your routine offers an abundance of benefits:
Shoulder Discomfort: Many people experience shoulder pain during traditional pressing exercises due to lack of stability and limited range of motion. This movement addresses these issues by reinforcing the shoulder girdle and promoting better movement patterns.
Triceps Plateaus: If you’ve hit a plateau in your upper body strength and triceps development, this exercise offers a new stimulus that can help break through stagnation and encourage further growth.
Limited Range of Motion: This movement not only builds strength, but also increases mobility throughout the shoulders, triceps, and lats, which also leads to improvements in your performance on other upper body exercises.
If you’re looking to maximize your results and achieve your fitness goals faster, consider enrolling in my online 1-on-1 remote coaching program. Designed to cater to your individual needs, my program offers:
Ready to take your fitness journey to the next level?
Click here to learn more about the program and get started today!
The Dumbbell Rolling Tricep Extension is more than just an exercise; it’s a tool that can help you build strength, develop better stability, improve your overall range of motion throughout your upper body, and enhance your overall fitness.
By incorporating this movement into your routine, you’ll be setting yourself up for success in your fitness journey.
If you’re serious about achieving your goals, my online remote coaching program is here to help.
With personalized programming, expert guidance, and continuous support, you’ll have everything you need to succeed.
Get started—join my program today and start making progress toward your strongest, healthiest, happiest version of you!
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