Two-Hand Dumbbell Overhead Triceps Extension
A bilateral elbow extension performed with one dumbbell held overhead.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Elbow extension
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Stand tall or sit upright and hold one dumbbell with both hands.
- Press the dumbbell overhead and keep the elbows pointing forward.
Do the rep
- Bend the elbows and lower the dumbbell behind your head.
- Extend the elbows and return the dumbbell overhead.
What counts as a rep
A rep counts when the dumbbell lowers behind the head and both elbows return to full extension overhead.
One rep starts with elbows extended overhead, lowers the dumbbell behind the head, and ends with both elbows fully extended.
Breathing
Breathe in as the dumbbell lowers; exhale as the elbows extend.
Cues
- Keep elbows forward.
- Keep the ribs down.
- Move at the elbows.
Common mistakes
Elbows flare wide
What you seeThe elbows move far apart as the dumbbell lowers.
FixUse less load and point the elbows forward.
Forward elbows keep the movement focused on elbow extension.
Lower back arches
What you seeThe ribs lift and the torso leans back.
FixBrace the trunk and keep the ribs stacked.
A stacked trunk provides a stable base for the overhead load.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the dumbbell grip shifts or the trunk cannot stay stacked.
- End the set when you cannot meet the stated range under control.
General educational content, not individual coaching or medical advice.
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