Two-Dumbbell Overhead Triceps Extension

Learn how to do Two-Dumbbell Overhead Triceps Extension with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3.5 Triceps Shoulders No equipment

Two-Dumbbell Overhead Triceps Extension is a No equipment exercise that primarily targets the Triceps, with secondary activation of the Shoulders. It has a MET value of 3.5, meaning a 70 kg person burns approximately 120 kcal in a 30-minute session.

How to Do Two-Dumbbell Overhead Triceps Extension

A triceps isolation exercise performed standing, holding a dumbbell in each hand overhead, lowering them behind the head, and extending the arms back up.


Instructions:


  • Stand tall with feet shoulder-width apart, holding a dumbbell in each hand.

  • Raise both dumbbells overhead with palms facing each other.

  • Keep your elbows close to your head and fixed in place.

  • Lower the dumbbells behind your head in a controlled motion by bending your elbows.

  • Extend your arms back to the starting position without locking your elbows completely.


Common mistakes:


  • Flaring elbows outward.

  • Arching the lower back excessively.

  • Using momentum instead of controlled movement.

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Muscles & equipment

Primary muscleTricepsSecondary muscleShoulders
EquipmentNo equipment

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Two-Dumbbell Overhead Triceps Extension

Type
No equipment exercise
Primary muscle
Triceps
Secondary muscles
Shoulders
MET value
3.5
Calories (30 min, 70 kg)
≈ 120 cal
Video quality
4K with male and female demonstrations

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Bench Triceps Dip
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Bench Triceps Dip – Legs Extended
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Bench Triceps Dip – Legs Extended

  • Bench
Cable Overhead Triceps Extension – Rope (High Pulley)
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Cable Overhead Triceps Extension – Rope (High Pulley)

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  • Rope

FAQ: Two-Dumbbell Overhead Triceps Extension

What muscles does Two-Dumbbell Overhead Triceps Extension work?

Two-Dumbbell Overhead Triceps Extension primarily targets the Triceps, with secondary engagement of the Shoulders.

How do you do Two-Dumbbell Overhead Triceps Extension correctly?

A triceps isolation exercise performed standing, holding a dumbbell in each hand overhead, lowering them behind the head, and extending the arms back up....

Is Two-Dumbbell Overhead Triceps Extension good for beginners?

Two-Dumbbell Overhead Triceps Extension has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Two-Dumbbell Overhead Triceps Extension?

Two-Dumbbell Overhead Triceps Extension requires: No equipment.

What are the benefits of Two-Dumbbell Overhead Triceps Extension?

Two-Dumbbell Overhead Triceps Extension strengthens the Triceps, engages the Shoulders, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Two-Dumbbell Overhead Triceps Extension?

Similar exercises to Two-Dumbbell Overhead Triceps Extension include Bench Triceps Dip, Bench Triceps Dip – Legs Extended, Dip Machine, Dumbbell Bent Over Kickback. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Two-Dumbbell Overhead Triceps Extension better than Bench Triceps Dip?

Both Two-Dumbbell Overhead Triceps Extension and Bench Triceps Dip target the Triceps. Two-Dumbbell Overhead Triceps Extension uses No equipment, while Bench Triceps Dip offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Bench Triceps Dip
MET 4.5

Bench Triceps Dip

  • Bench
Bench Triceps Dip – Legs Extended
MET 5

Bench Triceps Dip – Legs Extended

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Dip Machine
MET 4.5

Dip Machine

  • Machine
Dumbbell Bent Over Kickback
MET 3

Dumbbell Bent Over Kickback

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Dumbbell Lying Triceps Extension
MET 3.5

Dumbbell Lying Triceps Extension

  • Dumbbells

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