Mobility

Tricep Roller

The Tricep Roller is a weighted exercise that specifically works the tricep muscles (back of the arms). The exercise is primarily performed to improve strength and stability. This involves extending the arms and lifting the roller using the strength of your tricep muscles, which can help improve arm strength and definition over time.
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Tricep Roller instructions
Step-by-step instructions
1
Sit or stand with a straight back, holding a weighted tricep roller with both hands.
2
Raise the roller above your head, keeping your hands close together, your elbows to your head and your upper arms stationary.
3
Lower the roller behind your head, bending your elbows as you do so.
4
Lift the roller back to its starting position using your forearm muscles and maintaining the stationary position of your upper arms.
5
Repeat this movement for your desired number of reps.
Sit or stand with a straight back, holding a weighted tricep roller with both hands.
Raise the roller above your head, keeping your hands close together, your elbows to your head and your upper arms stationary.
Lower the roller behind your head, bending your elbows as you do so.
Lift the roller back to its starting position using your forearm muscles and maintaining the stationary position of your upper arms.
Repeat this movement for your desired number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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