To perform a bent over tricep motion with a dumbbell, follow these steps:

1. Start by standing with your feet shoulder-width apart and holding a dumbbell in one hand.
2. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Your torso should be at about a 45-degree angle to the ground, and your pelvis should be tilted back.
3. Brace your core and maintain a stable position throughout the exercise.
4. Position your upper arm parallel to the ground, with your elbow bent at a 90-degree angle and pointing backward.
5. While keeping your upper arm stationary, extend your forearm backward by straightening your elbow. Focus on contracting your triceps muscle.
6. Pause briefly at the top of the movement, squeezing your triceps.
7. Slowly lower the dumbbell back to the starting position, controlling the weight and maintaining proper form.
8. Repeat the movement for the desired number of repetitions, usually between 10 and 15.
9. Perform the exercise on the opposite arm, if desired.

Remember these key points:

• Maintain a bent over position with your pelvis and a straight back throughout the exercise.
• Keep your weight balanced between your legs and arms.
• Focus on a controlled and deliberate movement, emphasizing the contraction of your triceps.
• Perform the exercise in a comfortable range of motion, bringing the dumbbell up to a 90-degree angle and back down.

It's always a good idea to consult with a professional, such as a chiropractor, massage therapist, or physiotherapist, who can assess your specific needs and provide personalized advice for your health or rehabilitation plan.

It's great that you're focusing on technique and stability to protect your low back. Additionally, you mentioned that consulting with a local family physician, physiotherapist, registered dietitian, or athletic therapist can be beneficial for overall health and managing certain conditions. Regular exercise and a healthy diet are indeed important for maintaining optimal health.

When performing the standing tricep exercise with a dumbbell, you recommend holding the weight above your head, maintaining a high chest position, and then lowering the weight behind your head. You can choose to perform this exercise with one arm using a lighter weight or with both hands using a heavier weight.

It's crucial to keep your elbows in tight and not let them flare out too much during the exercise. This particular tricep motion can also be performed lying on a bench, which provides a different variation. However, performing it while standing can help improve balance and strengthen the upper back, as you mentioned.

If you have any specific questions or need further information, feel free to ask.

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