upper body lifts

Overhead Dumbbell Triceps Extension

Overhead Dumbbell Triceps Extension	This lift is perfect for isolating the inner and middle triceps muscles.
Description	Stand straight up with feet shoulder width apart while keeping a slight bend in the knees, hold your head in line with your spine and allow you back to fall into a natural curve. Begin by holding the weight with both hands above head. The first movement should be lowing the weight behind the neck while at the same time inhaling. (Be sure to hold your elbows straight up in the air at all times to ensure proper form.) Once the dumbbell has reached the bottom position exhale and lift the weight to the starting position above the head. After reaching the starting position flex triceps for 5-10 seconds for additional work. Note: This exercise can also be performed while sitting down.
Things to Keep in Mind	Be sure to keep body posture straight, abs tightened, and elbows pointed up. This exercise can be performed either sitting or standing up.
Visual Aids
Muscles Worked	Triceps

Hammer Curls	This exercise is excellent at isolating your biceps and forearms. While this exercise has many similarities to bicep curls it is slightly different because instead of the palms facing up they face each other.
Description	Stand straight up with feet shoulder width apart, hold your head in line with your spine and allow you back to fall into a natural curve. Hold dumbbells at your side with your palms facing each other. Begin movement by breathing out and raising the dumbbells up towards the top of your shoulders. (Be sure to hold your elbows against your body and aimed at the ground to prevent them from moving.) Once the dumbbell has reached the top position hold for 5-10 seconds while flexing with maximum effort. After holding position relax biceps and slowly return to starting position. Inhale and repeat. Note: Alternate hammer curls can be performed while sitting down for added bicep isolation.
Things to Keep in Mind	Be sure to keep body posture straight, abs tightened, and shoulders pulled down and back. This exercise can be performed either sitting or standing up. Perform sitting for added bicep isolation.
Visual Aids
Muscles Worked	Biceps (outer) and forearms.

Incline Dumbbell Fly	Both incline and regular dumbbell fly exercises are great ways for athletes to develop their upper body strength. The fly is excellent at developing the smaller stabilizing muscles needed to protect against shoulder injury. This exercise is good for athletes who are constantly using their shoulders (quarterbacks and pitchers).
Description	Lay on bench chest up and grasp dumbbells against the chest with palms facing towards each other. Lift the weights above your chest until your arms are straight. While keeping arms straight with the exception of a slight bend at the elbows, slowly lower the weights to your sides until you feel a slight stretch the chest. Flex your chest and bring the weight back to its original position. Alternate Incline Version: Put the bench at a 45 degree angle and perform the exercise in the same manner.
Things to Keep in Mind	This exercise puts a lot of strain on your shoulders; start out with a very low weight until you are confident that you can perform the exercise with a higher weight. Keep the arms as straight as possible. This maximizes the effectiveness of the exercise.
Visual Aids
Muscles Works	Pectoralis Major, Anterior Deltoid, and Biceps Brachii.