This exercise targets the triceps brachii to produce upper arm strength through activating the muscle with concentric contraction away from the center of the body. This produces an isolated pushing movement that utilizes one joint for fluid motion. As a basic utility exercise, it produces absolute intensity on the head of the triceps brachii. It uses no synergist muscles, meaning that complementary auxiliary utility exercises should also focus on the triceps brachii as a target. These exercises will produce relative intensity to counter the absolute intensity. The stabilizing muscles include the anterior deltoid, the clavicular pectoralis major and the wrist flexors. Begin with 3-5 sets of 8-10 repetitions and work toward 5-6 sets of 12-15 repetitions. For easier transitioning, start with less weight and work toward a higher target weight. To maintain shoulder flexion flexibility, hold the body upright with the hips forward to maintain an adequate range of motion.
How to perform the two arm extension
Stand with your feet approximately shoulder width apart, and grasp the dumbbell with two hands, without moving your upper arms, press the dumbbell overhead by bending your elbows, extend the dumbbell back overhead, until your arms are straight.