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Triceps · Intermediate

Dumbbell Tricep Rollbacks

Elbow-extension drill targeting the triceps with controlled upper-arm position.

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Dumbbell Tricep Rollbacks demonstration

Exercise overview

Training details

Triceps

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on a flat bench with a dumbbell in each hand, arms extended above your chest, and shoulders set.
  2. 02Bend your elbows and let the upper arms angle slightly backward as the dumbbells travel beside your head.
  3. 03Reach the bottom only as far as your shoulders remain stable and elbows controlled.
  4. 04Contract your triceps to extend your elbows and return the dumbbells above your chest.
  5. 05Repeat through the same rolling path without momentum, excessive elbow flare, or contact with your head.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Pronated Grip Skull CrusherRelated variationDumbbell 90/90 Crush Grip Skull Crusher

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteParallel Bar DipsComparable substituteLever Triceps Dip (plate loaded)Comparable substituteBench PressComparable substituteBanded Triceps PushdownComparable substituteDumbbell Row to KickbackComparable substituteClose-Grip Push-Up

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