Floor Side-Lying Tricep Roll
Roll your way to stronger triceps! This exercise targets and tones your arms with a unique floor-based movement.
The Floor Side-Lying Tricep Roll mainly works the triceps, with help from the shoulders and core. You'll need: dumbbells or foam roller.
Required Equipment
Floor Side-Lying Tricep Roll Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
Floor Side-Lying Tricep Roll Variations and Alternatives
How to do the Floor Side-Lying Tricep Roll
Begin by lying on one side on the floor with a foam roller or a similar cylindrical object placed under your bottom arm, just above the elbow.
Extend your bottom arm straight along the foam roller with your palm facing up if you are not using a dumbbell. If using a dumbbell, hold it in your hand with a neutral grip (palm facing in toward your body).
Keep your top arm either extended above you or place your hand on the floor in front of you for balance and stability.
Using the triceps of your bottom arm, push down onto the foam roller to raise your torso slightly off the ground. Your arm should move as if you are trying to 'roll' the foam roller by pushing it away with your triceps.
Keep your core engaged and your body straight.
Slowly lower your body back to the starting position, controlling the movement with your triceps and not letting your body flop down.
Repeat the action for the desired number of repetitions before switching to the other side.
Ensure that you maintain proper form throughout the exercise and adjust the resistance by using a dumbbell of appropriate weight if needed. If you experience any pain other than typical muscle fatigue, stop the exercise and consult a professional.
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Floor Side-Lying Tricep Roll FAQs
What muscles does the Floor Side-Lying Tricep Roll work?
The Floor Side-Lying Tricep Roll mainly works the triceps, with help from the shoulders and core. The main muscles are the triceps brachii.
What equipment do you need for the Floor Side-Lying Tricep Roll?
Dumbbells or foam roller.
What workout day should the Floor Side-Lying Tricep Roll go on?
It belongs on push day in a push/pull/legs routine.
What are some Floor Side-Lying Tricep Roll variations and alternatives?
Similar exercises include the Lying Triceps Extension Pillow, Floor Lying Bicep Roll, Floor Lying Chest Roll and Floor Lying Mid-Back Roll.
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