Two-Arm Dumbbell Triceps Extension

Stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Lift the dumbbell over your head until both arms are fully extended. The resistance of the plate should be resting on the palms of your hands with your thumbs around it. The palms of your hands should be facing up towards the ceiling.

Keeping your upper arms close to your head with the elbows in a 90 degree angle and the forearm parallel to the floor, lower the dumbbell in a semicircular motion behind your head until your forearms touch your biceps.

Go back to the starting position by using the triceps to raise the dumbbell. Repeat the exercise according to the training plan.