Rolling Tricep Extension

The skull crusher with a twist — adds a rollback phase for maximum long head stretch and activation

⚡ Quick Reference

Aspect	Details
Pattern	Push (Isolation)
Primary Muscles	Triceps (Long Head Emphasis)
Secondary Muscles	Front Delts
Equipment	Dumbbells or EZ-Bar, Flat Bench
Difficulty	⭐⭐ Intermediate
Priority	🟡 Accessory

Movement Summary

🎯 Setup

Starting Position

Bench position: Lie flat with full back contact
Starting arm position: Arms extended overhead at ~100-110° angle (slight lean back from vertical)
Grip: Neutral grip (palms facing each other) with dumbbells
Elbow position: Keep elbows relatively close together
Foot placement: Feet flat on floor for stability

Equipment Setup

Equipment	Setting	Notes
Dumbbells	Moderate weight	Lighter than standard tricep work
Alternative	EZ-bar or straight bar	Can use instead of dumbbells
Bench	Flat	Full back support

Setup Cue

"Start like a skull crusher, but arms angled back slightly — you'll roll even further back before extending"

🔄 Execution

The Movement

🔄 Rollback Phase
⬇️ Lowering
⬆️ Extending
🔝 Return Phase

What's happening: Arms roll back behind head while staying extended

From overhead position, roll straight arms back
Keep elbows locked (arms stay straight)
Go back until dumbbells are behind/beside your head
Feel stretch in lats and long head of triceps
This increases range of motion vs standard skull crusher

Tempo: 1-2 seconds

Feel: Stretch in triceps long head, lat engagement

Key Cues

Primary Cues

"Roll back, then crush, then extend, then roll forward" — the four phases
"Upper arms move separately from forearms" — distinct rollback vs. elbow bend
"Elbows stay narrow" — don't let them flare out

Tempo Guide

Goal	Tempo	Example
Strength	2-0-1-0	2s down, no pause, 1s up, no pause
Hypertrophy	3-1-2-1	3s down, 1s pause, 2s up, 1s pause at rollback
Stretch Focus	4-2-2-0	4s down, 2s pause stretched, 2s up

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Triceps - Long Head	Elbow extension from stretched position	`█████████░` 90%

Secondary Muscles

Muscle	Action	Activation
Triceps - Lateral Head	Assists elbow extension	`███████░░░` 70%
Triceps - Medial Head	Assists elbow extension	`██████░░░░` 60%
Anterior Deltoid	Shoulder stabilization	`████░░░░░░` 40%

Stabilizers

Muscle	Role
Lats	Control rollback phase, arm position
Rotator Cuff	Stabilize shoulder through ROM
Core	Prevent arching during rollback

Muscle Emphasis

Long head specialization: The rollback phase puts the long head on maximum stretch since it crosses both the shoulder and elbow joints. This makes it superior to standard skull crushers for long head development.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Skipping rollback	Becomes standard skull crusher	Defeats purpose, less long head stretch	Emphasize the rollback phase
Flaring elbows	Elbows move outward	Less tricep focus, elbow strain	Keep elbows pointing up
Rolling shoulders up	Shoulders come off bench	Lose stability, neck strain	Keep shoulders down and back
Too much weight	Can't control rollback	Dangerous, lose form	Use 20-30% less than skull crushers
Not extending fully	Partial reps at top	Less tricep contraction	Lock out completely

Most Common Error

Rushing through the rollback — many people skip or minimize the rollback phase because it feels awkward. The rollback is what makes this exercise special. Take time to roll arms back fully before bending elbows.

Self-Check Checklist

Arms roll back behind head before bending
Elbows stay close together (not flared)
Full extension at the rollback position
Controlled tempo on all phases
Shoulders stay on bench

🔀 Variations

By Emphasis

Equipment Variations
Unilateral Focus
Angle Variations

Variation	Change	Why
EZ-Bar Rolling Extension	Use EZ-bar instead of dumbbells	Less wrist strain, easier to control
Barbell Rolling Extension	Straight bar	Heavier loading possible
Cable Rolling Extension	Use cable from low pulley	Constant tension throughout

Variation	Change	Why
Single-Arm Rolling Extension	One arm at a time	Fix imbalances, focus
Alternating Rolling Extension	Alternate arms	Increased stability challenge

Variation	Change	Why
Incline Rolling Extension	On incline bench	Reduced shoulder stress
Decline Rolling Extension	On decline bench	More stretch, harder
Floor Rolling Extension	Lying on floor	Limited ROM, beginner-friendly

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	3-4	6-10	90-120s	Moderate	2-3
Hypertrophy	3-4	8-15	60-90s	Moderate	1-3
Endurance	2-3	15-20+	45-60s	Light-Moderate	2-4

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	Middle-end of upper day	After main pressing
Push/Pull/Legs	Middle of push day	Tricep isolation work
Arm day	First or second tricep exercise	Long head emphasis
Full-body	After compounds	Isolation work

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1x/week	3 sets
Intermediate	1-2x/week	3-4 sets
Advanced	2x/week	3-5 sets

Progression Scheme

Progressive Overload

The extended ROM makes this harder than standard skull crushers. Use 20-30% less weight than you would for regular skull crushers. Focus on control and stretch.

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Standard Skull Crusher	Learning the elbow extension pattern
Tricep Pushdown	Building basic tricep strength
Overhead Extension	Simpler long head work

Progressions (Harder)

Exercise	When Ready	Link
Overhead Barbell Extension	Want heavier loading
French Press	Similar pattern, standing
Weighted Dips	Compound tricep work

Alternatives (Same Goal, Different Movement)

Long Head Focus
Compound Alternatives

Alternative	Angle	Good For
Overhead Rope Extension	Vertical stretch	Similar long head emphasis
French Press	Standing overhead	Functional carryover
Skull Crusher	Standard lying	Less ROM, easier to load

Alternative	Type
Close-Grip Bench Press	Compound pressing
Dips	Bodyweight compound
JM Press	Hybrid skull crusher/close-grip

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Elbow tendonitis	Pain during extension	Reduce ROM, use lighter weight
Shoulder impingement	Pain during rollback	Reduce rollback ROM
Lower back issues	May arch during rollback	Engage core, reduce weight
Wrist pain	Strain holding dumbbells	Use EZ-bar instead

Stop Immediately If

Sharp elbow pain (not muscle fatigue)
Shoulder popping or clicking with pain
Loss of control during rollback
Lower back pain or excessive arching

Safety Guidelines

Aspect	Guideline
Weight selection	Start 20-30% lighter than skull crushers
Spotter	Helpful when learning the movement
Warm-up	Light overhead and extension work first
Control	Never rush the rollback phase

Safe Failure

How to safely fail:

From rollback position: Roll forward to overhead
Lower dumbbells to chest — controlled descent
Sit up with dumbbells — bring to lap
Do not drop behind head — dangerous

Core Engagement Required

The rollback phase can cause lower back arching if core isn't engaged. Keep abs braced throughout, especially during the rollback. If you find yourself arching excessively, reduce the weight.

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Elbow	Flexion/Extension	~0-150°	🟡 Moderate
Shoulder	Flexion, arm rollback	Overhead to hyperextension	🟡 Moderate
Wrist	Neutral grip stability	Minimal	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Overhead mobility	Can raise arms overhead comfortably	Reduce rollback depth
Elbow	Full flexion/extension	Can touch shoulder, fully straighten	Work on mobility first
Thoracic	Extension	Rollback without lower back arch	Core work, reduce ROM

Joint Health Note

The rollback phase requires good shoulder mobility and extension. If you lack this mobility, you'll compensate with lower back arching, which is risky. Build the mobility first or stick to standard skull crushers.

❓ Common Questions

How is this different from a skull crusher?

The rolling tricep extension adds a rollback phase where you roll your straight arms back behind your head before bending at the elbows. This increases the stretch on the triceps long head significantly compared to a standard skull crusher where arms stay more vertical.

Should I use dumbbells or a barbell?

Both work. Dumbbells allow independent arm movement and may be easier on wrists. EZ-bar is often preferred as it's easier to control during the rollback and gentler on wrists than a straight bar. Start with dumbbells to learn the pattern.

How far back should I roll my arms?

Until you feel a good stretch in your lats and long head of triceps — usually when dumbbells are beside or slightly behind your head. Don't force excessive ROM if it causes shoulder discomfort or makes you arch your back.

Why does my lower back arch during this?

You're likely not engaging your core, or you're rolling back too far. Brace your abs before each rep and reduce the rollback ROM. Your lower back should stay flat on the bench throughout.

Can I do this standing?

Yes, that would be a French Press — a standing overhead extension. It works similarly but requires more core stability and coordination. The lying version allows for better isolation and heavier loading.

📚 Sources

Biomechanics & Muscle Activation:

Boehler, B. & Porcari, J. (2011). Best Triceps Exercises Study — Tier B
ExRx.net Exercise Analysis — Tier C
Renaissance Periodization — Tier B

Programming:

NSCA Essentials of Strength Training and Conditioning — Tier A
Renaissance Periodization Hypertrophy Guide — Tier B

Technique:

T-Nation Exercise Database — Tier C
Mountain Dog Training — Tier C
Stronger By Science — Tier B

For Mo

When to recommend this exercise:

User wants to target triceps long head specifically
User has plateaued with standard skull crushers
User wants more tricep stretch and ROM
User has good shoulder mobility

Who should NOT do this exercise:

Limited shoulder mobility → Suggest Standard Skull Crusher
Lower back issues → Suggest Tricep Pushdown
Shoulder impingement → Suggest Cable Pushdown
Complete beginners → Suggest Tricep Pushdown first

Key coaching cues to emphasize:

"Roll back FIRST, then bend elbows"
"Four distinct phases: rollback, lower, extend, return"
"Keep core tight to prevent arching"

Common issues to watch for in user feedback:

"Lower back hurting" → Core not engaged, reduce ROM
"Can't feel triceps" → Skipping rollback phase, cue the stretch
"Shoulder discomfort" → Rolling too far back, reduce ROM
"Losing control" → Too much weight, drop 20-30%

Programming guidance:

Pair with: Lateral/medial head tricep work, chest pressing
Avoid same day as: Multiple overhead exercises (shoulder fatigue)
Typical frequency: 1-2x per week
Placement: Middle of workout after main pressing

Progression signals:

Ready to progress when: 12-15 controlled reps with full ROM
Add weight: 2.5-5 lbs at a time
Regress if: Cannot maintain form, excessive arching, shoulder pain

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Equipment Setup​

🔄 Execution​

The Movement​

Key Cues​

Tempo Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Emphasis​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

Frequency​

Progression Scheme​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Alternatives (Same Goal, Different Movement)​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Safety Guidelines​

Safe Failure​

🦴 Joints Involved​

Mobility Requirements​

❓ Common Questions​

📚 Sources​