There’s nothing wrong with a regular triceps extension. But that doesn’t mean it can’t be improved upon.
In this variation—the rolling overhead triceps extension—you’ll focus on just the eccentric, or lowering, phase of the move. You’ll skip the lifting portion and instead do a shoulder press to get your dumbbells up overhead.
You can handle more weight this way, says Men’s Health Fitness Director BJ Gaddour, C.S.C.S., so you’ll get used to moving heavier loads.
Gaddour also draws out the lowering motion for a full 5 seconds to recruit more muscle fibers.
The upshot: You’ll stimulate more gains. “When you go back to doing regular repetitions, you’ll be using heavier weights,” he says.
Try sets of 8 to 12 reps or work continuously for 90 seconds. Rest 30 to 60 seconds between sets. Do 3 to 5 sets.
You can also superset this move with your biceps exercise of choice, Gaddour suggests.
Source: How to Do a Rolling Overhead Triceps Extension | Men’s Health