Roll Triceps Side Lying on Floor (female) – Video Exercise Guide & Tips

Roll Triceps Side Lying on Floor (female) - Video Exercise Guide & Tips

Are you looking for a quick and effective way to tone your triceps? Look no further than the Roll Triceps Side Lying exercise!

Watch This Exercise Video

In this video exercise guide, we'll show you step-by-step how to properly perform this move on the floor.

Not only will it help you strengthen and sculpt your triceps, but it can also improve your overall upper body strength.

Get ready to feel the burn and see results with this targeted exercise.

Let's get started!

Key Takeaways

  • Roll Triceps Side Lying is highly effective in increasing muscle tone.
  • This exercise improves upper body strength.
  • It specifically targets and sculpts the back of the arms.
  • With consistent practice, noticeable results can be achieved.

Benefits of Roll Triceps Side Lying

You should regularly practice the Roll Triceps Side Lying exercise to experience the numerous benefits it offers. This exercise is highly effective in increasing muscle tone and improving upper body strength. By targeting the triceps, the Roll Triceps Side Lying exercise helps to tone and sculpt the back of your arms.

To perform this exercise, start by lying on your side with your legs extended and stacked on top of each other. Place your bottom arm on the floor, directly below your shoulder, and bend your elbow to 90 degrees. Place your top hand on your hip or extend it towards the ceiling for balance. Lift your body off the floor by pressing through your bottom hand until your arm is fully extended. Hold this position for a few seconds before slowly lowering your body back down. Repeat the exercise for the desired number of repetitions and then switch sides.

Regularly incorporating the Roll Triceps Side Lying exercise into your fitness routine will help you achieve increased muscle tone in your triceps and improved upper body strength. Add this exercise to your workout regimen to see noticeable results in no time.

Equipment Needed for the Exercise

To perform the Roll Triceps Side Lying exercise, you'll need a yoga mat or comfortable surface to lie on. Here is a list of equipment needed for the exercise:

  1. Resistance Band: This elastic band will provide added resistance to help strengthen and tone your triceps muscles. Choose a band with an appropriate level of resistance for your fitness level.
  2. Dumbbell or Weight Plate: Adding extra weight to the exercise can increase the intensity and challenge your triceps even more. Start with a weight that feels comfortable yet challenging and gradually increase as you progress.
  3. Towel or Small Pillow: Placing a towel or small pillow under your head can provide additional support and comfort during the exercise. This modification can be especially helpful if you have any neck or shoulder issues.

Now that you know the equipment needed, let's move on to the step-by-step guide to performing the Roll Triceps Side Lying exercise. This exercise is great for targeting and strengthening the triceps muscles, so grab your equipment and let's get started!

Step-by-Step Guide to Performing the Roll Triceps Side Lying

To begin the Roll Triceps Side Lying exercise, gather the necessary equipment and find a comfortable surface to lie on. You'll need a mat or a soft towel to cushion your body. Once you're set up, follow these step-by-step instructions to properly perform the exercise.

  1. Lie on your side with your legs extended and stacked on top of each other. Place your bottom arm straight out in front of you, parallel to your body.
  2. Bend your top arm at the elbow and place your hand on the floor in front of your chest.
  3. Engage your core muscles and press through your bottom hand to lift your body off the ground. Your weight should be supported by your bottom hand and the side of your bottom foot.
  4. As you lift your body, focus on activating your triceps muscles. You should feel a strong contraction in the back of your upper arm.
  5. Hold the position for a few seconds, then slowly lower your body back down to the starting position.

Variations of the Roll Triceps Side Lying exercise can be performed by using different hand positions or adding resistance with a dumbbell or resistance band. Remember to always listen to your body and adjust the intensity as needed.

Common Mistakes to Avoid

When performing the Roll Triceps Side Lying exercise, it's important to be aware of common mistakes to avoid. Proper form is crucial to ensure the effectiveness and safety of the exercise. Here are three common mistakes to watch out for:

  1. Allowing the elbow to flare out: One common mistake is letting the elbow move away from the body during the rolling motion. This not only reduces the engagement of the triceps muscles but also puts unnecessary strain on the shoulder joint. To avoid this, focus on keeping the elbow close to the body throughout the exercise.
  2. Using momentum instead of control: Another mistake is relying on momentum to roll the body up and down. This takes away the resistance from the triceps muscles and reduces the effectiveness of the exercise. Instead, focus on using controlled movements and engaging the triceps to perform the rolling motion.
  3. Arching the back: A common mistake is arching the back during the exercise, which shifts the focus away from the triceps and can strain the lower back. To maintain proper form, keep the core engaged and the back straight throughout the movement.

By avoiding these common mistakes and maintaining proper form, you can maximize the benefits of the Roll Triceps Side Lying exercise.

Now, let's move on to the next section to learn some tips for increasing the intensity of the exercise.

Tips for Increasing the Intensity of the Exercise

To increase the intensity of the Roll Triceps Side Lying exercise, focus on engaging your triceps muscles and challenging yourself with resistance.

There are several ways to modify this exercise and incorporate variations of triceps exercises to make it more challenging and effective.

One way to increase the intensity is by using a resistance band. Place the band around your wrists or forearms and perform the exercise as usual. The resistance provided by the band will engage your triceps muscles even more, making the exercise more challenging.

Another way to modify the exercise is by using dumbbells or weighted objects. Hold a dumbbell in your hand while performing the exercise, or place a weighted object, such as a water bottle or small weighted ball, on your upper arm. This extra weight will increase the resistance and intensity of the exercise, helping to strengthen and tone your triceps muscles.

You can also incorporate variations of triceps exercises into your routine to further increase the intensity. Try performing triceps push-ups or triceps dips, which target the same muscle group but in different positions. These exercises will challenge your triceps muscles from different angles and increase the overall intensity of your workout.

Remember to listen to your body and start with lighter weights or resistance if you're new to these modifications. Gradually increase the intensity as your strength improves.

Frequently Asked Questions

How Many Calories Can Be Burned by Performing the Roll Triceps Side Lying Exercise?

When you perform the roll triceps side lying exercise, you can burn a significant number of calories. This exercise targets your triceps, helping to tone and strengthen them. The more effort you put into each repetition, the more calories you'll burn.

By incorporating this exercise into your routine, you can enjoy the benefits of improved triceps muscle definition and increased calorie burn.

Can This Exercise Help in Reducing Arm Flab?

Yes, the roll triceps side lying exercise can help in reducing arm flab. By targeting the triceps muscles, this exercise strengthens and tones the back of your arms, helping to reduce any sagging or flabby skin.

However, it's important to note that no exercise can specifically target fat loss in one area of the body. To maximize arm toning, you can also incorporate other exercises like push-ups or triceps dips as alternative options.

Is It Safe to Perform the Roll Triceps Side Lying Exercise if I Have a Shoulder Injury?

If you have a shoulder injury, it may not be safe to perform the roll triceps side lying exercise. It's important to modify your workout to avoid further injury.

Instead, consider alternative triceps exercises that put less strain on your shoulder, such as triceps kickbacks or triceps dips.

Always consult with a healthcare professional or a certified trainer to ensure you're performing exercises that are safe and suitable for your specific condition.

Can This Exercise Be Modified for Beginners or Individuals With Limited Mobility?

Modified variations of the roll triceps side lying exercise can be beneficial for beginners or individuals with limited mobility. Equipment modifications, such as using lighter weights or resistance bands, can help make the exercise more accessible. These modifications allow you to focus on building strength and stability in your triceps without putting excessive strain on your joints.

Remember to listen to your body and consult with a fitness professional if needed to ensure proper form and safety.

How Frequently Should the Roll Triceps Side Lying Exercise Be Performed to See Results?

To see results from the roll triceps side lying exercise, it's important to perform it at the optimal frequency. Consistency is key!

Aim to do this exercise at least two to three times a week. By doing so, you'll give your triceps muscles enough time to recover and grow stronger.

Keep in mind that everyone's body is different, so the time it takes to see results may vary. But with regular practice, you should start noticing improvements in your triceps strength and tone.


In conclusion, the roll triceps side lying exercise is a beneficial way to target and strengthen the triceps muscles. By following the step-by-step guide and avoiding common mistakes, you can effectively perform this exercise.

Additionally, incorporating tips to increase the intensity will help you further enhance your triceps strength and definition. Incorporate this exercise into your workout routine for optimal results.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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