About this exercise
A self-myofascial release technique targeting the triceps performed side-lying on the floor. Rolling the back of the upper arm helps release tension, improve tissue quality, and restore range of motion in the elbow and shoulder.
Foam Roll Triceps (Side-Lying on Floor)
Step by step instructions, muscle activation and variants for the Foam Roll Triceps (Side-Lying on Floor).
EasyTriceps
How to Perform
- Lie on your side on the floor with a foam roller placed under the back of your upper arm (triceps)
- Extend your arm along the roller with your palm facing up or inward
- Use your free hand and feet to support and control your body weight on the roller
- Slowly roll from just above the elbow up toward the back of the shoulder
- Pause on any tender or tight spots for 2–3 seconds and breathe deeply
- Continue rolling for the desired duration, then switch to the other arm
Muscle Activation
Primary
Triceps
Secondary
Rear shoulders
About the Foam Roll Triceps (Side-Lying on Floor)
The Foam Roll Triceps (Side-Lying on Floor) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
