Are you finding it tough to choose an upper body movement 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 super effective movement that not only builds 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.
Who Can Benefit from This Movement?
This movement is ideal for individuals who are:
- Looking to build and develop a stronger + healthier upper body (triceps, shoulders, lats, and more)
- In need of a movement that addresses not only strength, but also stability and mobility
- Desiring to add more variety to their upper body workout routine
- Interested in enhancing their overall pressing power, which can translate to better performance in exercises like push ups, bench press, handstand push ups, overhead pressing variations, dips, and beyond.
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.
Points of Performance!
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.
Why Include This in Your Training?
Incorporating the Dumbbell Rolling Tricep Extension into your routine offers an abundance of benefits:
- Injury Prevention: This movement enhances the strength, stability, and mobility of the shoulder joint, reducing the risk of injuries, especially during pressing movements
- Strength and Muscle Growth: By challenging the triceps in a unique way, it stimulates muscle fibers differently than with other tricep exercises, leading to better overall muscle and strength development
- Improved Pressing Power: The movement strengthens the muscles involved in pressing motions, which can improve performance in exercises like push ups, bench press, handstand push ups, overhead pressing variations, and more.
- Versatility: This exercise can be easily modified to suit different fitness levels by adjusting the weight and/or the range of motion, as needed.
Problems This Movement Solves:
- 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.
Benefits of the Dumbbell Rolling Tricep Extension:
- Enhanced Upper Body Strength: This movement is a compound exercise that engages multiple muscle groups, leading to overall upper body strength gains.
- Functional Fitness: The stability and mobility developed through this exercise translate into better performance in daily activities and other compound lifts.
- Aesthetic Improvements: Regularly performing this exercise will contribute to stronger, more well defined triceps.
Remote Coaching to Help You Achieve Longevity + Live Your Highest Quality of Life
Are you ready to make longevity and your quality of life a priority, but not sure where to start?
That’s where my remote coaching program comes in! With my program, you’ll receive:
- Customized Programming: I design a training plan tailored to your current abilities and goals.
- Weekly Coaching Cues: Get detailed feedback and tips to refine your form and progress safely.
- Movement Demonstrations: Access videos that break down each progression step-by-step.
- Accountability and Support: Stay on track with direct email and SMS support, as well as monthly consultations.
Achieving long term fitness and wellness is something I will help you master as part of a comprehensive fitness and wellness plan.
Whether you’re looking to improve strength, mobility, or overall health, my program is designed to meet you where you are and take you to the next level.
Let’s work together to help you crush your fitness goals!
