We usually advise avoiding performing a lot of isolation exercises, but the rolling triceps extension, according to MF advisor Jason Ferruggia, is one arm-builder worth the effort.
Hold a dumbbell in each hand and sit back on a bench, arms locked out over your chest . Bend your elbows until the dumbbells are touching your shoulders, then “roll” your shoulders back until your elbows are beside your head and your triceps and lats are stretched. Reverse the action by simultaneously engaging your lats and triceps to bring your arms forward and lock your elbows out . That counts as one rep.
Why Does It Work? The rolling extension, which is essentially a mix of the lying triceps extension and the pullover, allows you to utilize greater weight because the lats are involved. Because going too heavy for short reps might be hard on the elbow joint, perform the exercise for 10-12 reps. Do not lock your elbows out in a violent manner. “This is best utilized at the conclusion of your exercise as a finisher after dips or bench presses,” Ferruggia advises.