Two Arm Dumbbell Overhead Extension - Phase 2 - Day 1 - Strength. With the Two Arm Dumbbell Extension working set, ensure you increase the poundage by about 1-2 kilos approx. for the same amount of reps as performed in the prior week. Ensure that you use good form throughout, bringing the weight down slowly, and squeezing the weight on the way up. This exercise hits the long head under the triceps. Keep track of this in your training journal. Nick Jones - World Bodybuilding Champion & Joe Grima - IFBB Bodybuilding Champion

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