Overhead extensions alternative

For an alternative to overhead extensions, Andrew Huberman suggests incorporating anti-rotation training, which focuses on stabilizing the core and mimicking natural movement patterns that people use in daily life. This involves maintaining a forward-facing position while performing resistance training exercises, like curls or overhead tricep extensions, in a staggered stance. This method helps strengthen the abdominals and supports spinal health by preventing twisting motions 1.

If you're dealing with back pain, another alternative exercise includes controlled spine lengthening or hanging exercises from a bar. In this exercise, you hold the bar with your toes or feet touching the floor—a position that helps to create length in the spine, intended to relieve pressure on spinal discs without twisting the spine 2.