Lie on your side with your legs extended and stacked. Position a foam roller under your upper arm, targeting the triceps area.
- Begin by gently rolling the foam roller from the elbow to the shoulder.
- Maintain a slow and controlled motion, pausing on any tight spots.
- Switch sides and repeat for the opposite arm.
How to perform the Roll Triceps Side Lying on Floor
- Set up. Set up in a stable, balanced starting position appropriate for the Roll Triceps Side Lying on Floor using your roller.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your biceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your biceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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