Rolling triceps extensions or dumbbell triceps rollouts are an excellent basic exercise for a comprehensive whole triceps workout. It's an old school exercise.
which is a very interesting way to work the triceps. We don't have many people using it.
The exercise is really old, there are not many mentions of it, there really is no Russian name, in translation it roughly sounds like rollouts for triceps with dumbbells. Western security forces like to carry it out. All 3 bundles of triceps are being worked out. The exercise is similar to regular dumbbell extensions, but dumbbell triceps rollouts are much harder and more effective.
There is also an option on the floor called DB floor extensions
Application
By the way, in general, the triceps muscle performs three functions - abduction and extension of the arm. And all the exercises basically train only one function of the triceps, that is, the pumping is not complete.
Triceps rollouts with dumbbells or DB floor extensions train two triceps functions at the same time. And the more muscle fibers involved in the movement, the more effective this exercise. That is, we get a comprehensive pumping of the triceps, we use two functions of the triceps, and we pump all three beams.
Therefore, after such training, the triceps will be surprised by the new load and will receive new stress, which by itself will lead to an increase in its mass and strength.
It is performed on a regular bench press or just on the floor. Therefore, for the home, this is a good option that requires only a pair of dumbbells.
Rollouts for triceps with dumbbells - execution technique
Take two dumbbells. Lie down, for example, on the floor, squeeze the dumbbells up on straight arms, palms should look at each other throughout the entire trajectory of movement.
Now lower your arms down, keeping your elbows close to your body, both during the lowering and while lifting the dumbbells,
As soon as the elbow (triceps) touches the floor, wind the dumbbells behind the head until it touches the floor, and immediately take it back to the starting position for the press (that is, the arms are lowered).
As soon as the triceps touched the floor, press the dumbbells up, this will be one repetition for the next repetition, you need to repeat all the same.
When you take the dumbbells behind your head and pull them back, try to keep the angle at the elbow 90 degrees.
Please note
When you press the dumbbells upwards you are training arm extension, which is the main but not the only function of the triceps, and when you bring the dumbbells behind your head you are training the next most important function of the triceps, bringing the elbow to the torso.
Don't try to use heavier weights right away.
You must take moderate weights, it's clear that it's easy to squeeze such weights, but heavy dumbbells must be put behind your head and back to the squat position, and this is much more difficult, so we begin from moderate weights and follow the technique
Useful links
https://www.youtube.com/watch?v=_CU0k8YqYXk
