Roll Triceps Side Lying on Floor
Release triceps tension with this effective side-lying roll stretch. Improve flexibility and reduce soreness in your upper arms using a foam roller on the
- Movement
- Isolation
- Force
- Static
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Roll Triceps Side Lying on Floor
Roll Biceps Lying on Floor
Upper Arms · Roll
Dumbbell Lying Triceps Extension
Upper Arms · Triceps Brachii · Dumbbell
Dumbbell Lying One Arm Supinated Triceps Extension
Upper Arms · Triceps Brachii · Dumbbell
Triceps Dips Floor
Upper Arms · Triceps Brachii · Body weight
Description
A floor exercise that targets the triceps and requires only your body weight.
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How to do Roll Triceps Side Lying on Floor
- 01Setup
Lie on your side with the roll positioned perpendicular to your body, placing it just above your elbow on the back of your upper arm (triceps).
- 02Setup
Support your head with your free hand or forearm and use your legs and core to control the amount of pressure applied to the roll.
- 03
Slowly roll your body back and forth, allowing the roll to move along the entire length of your triceps, from just above the elbow to below the shoulder.
- 04
When you find a tender spot, pause on it for 15-30 seconds, allowing the muscle to relax and release tension.
- 05
Continue rolling over the muscle, focusing on controlled movements and deep, consistent breathing throughout the duration.
Tips
- Control the intensity of the pressure by adjusting your body weight on the roll, using your supporting arm and legs to lighten or deepen the stretch.
- Breathe deeply and consistently throughout the rolling process; exhaling as you apply pressure to a tender spot can help facilitate muscle relaxation.
- Explore different angles of your triceps by slightly rotating your upper arm inward and outward as you roll, ensuring you address all heads of the muscle.
- Move slowly and deliberately, allowing your muscles time to respond to the pressure; avoid quick, jerky movements which can be less effective and potentially uncomfortable.
Common mistakes
- Rolling too quickly prevents effective release; slow down to allow the muscle to respond to the pressure and find tender spots.
- Holding your breath increases tension in the body; focus on deep, controlled breathing to promote relaxation and aid muscle release.
- Applying excessive pressure can cause bruising or guarding; start with light pressure and gradually increase as tolerated, never pushing through sharp pain.
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Is Roll Triceps Side Lying on Floor good for beginners?
Roll Triceps Side Lying on Floor is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Roll Triceps Side Lying on Floor?
You need Roll to perform Roll Triceps Side Lying on Floor. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Roll Triceps Side Lying on Floor?
Control the intensity of the pressure by adjusting your body weight on the roll, using your supporting arm and legs to lighten or deepen the stretch. Breathe deeply and consistently throughout the rolling process; exhaling as you apply pressure to a tender spot can help facilitate muscle relaxation. Explore different angles of your triceps by slightly rotating your upper arm inward and outward as you roll, ensuring you address all heads of the muscle. Move slowly and deliberately, allowing your muscles time to respond to the pressure; avoid quick, jerky movements which can be less effective and potentially uncomfortable.
What are common mistakes when doing Roll Triceps Side Lying on Floor?
Rolling too quickly prevents effective release; slow down to allow the muscle to respond to the pressure and find tender spots. Holding your breath increases tension in the body; focus on deep, controlled breathing to promote relaxation and aid muscle release. Applying excessive pressure can cause bruising or guarding; start with light pressure and gradually increase as tolerated, never pushing through sharp pain.
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Free · iPhone only · Available on the App Store