Exercises

Two-hand dumbbell overhead triceps extension

Hold one dumbbell with both hands and straighten the elbows overhead while the upper arms remain steady.

Two-hand overhead triceps extension with one dumbbell held above the head and elbows pointing forward.

One dumbbell · Standing

Source: ACE · Triceps Extension

Step by step

  1. Stand in a stable split stance and hold one dumbbell securely with both hands.
  2. Lift it overhead, brace your torso, and point the elbows mostly forward with the upper arms beside the head.
  3. Bend only the elbows to lower the dumbbell behind the head through a comfortable range.
  4. Straighten the elbows to bring the dumbbell overhead without arching your lower back.

Common mistakes

  • Arching the lower back or letting the ribs flare as the weight moves behind the head.
  • Allowing the elbows to spread widely or moving the upper arms back and forth.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.