Popsugar Health & Fitness Workouts Dumbbell Back and Arm Exercises You Can Sculpt Your Back and Arms (and Get Stronger) With These 12 Exercises 12 November 2019 by Tamara Pridgett View On One Page Photo 11 of 12 ADVERTISEMENT () Start Slideshow Share This Link Copy ← Use Arrow Keys → 11 Overhead Triceps Extension Stand with your feet hip distance apart. Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your head. Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower. This counts as one rep. Previous Next Start Slideshow Dumbbell ExercisesTrainer TipsFitness TipsBack ExercisesArm ExercisesStrength TrainingWorkouts