upper body lifts

High Pulley Lateral Extensions

High Pulley Lateral Extentsions	High pulley lateral extensions are great exercises to develop muscle stability and control in your back. This exercise forces the athlete to develop mulit-axial control of their arms because the lift is not a typical bilateral movement. Always remember a strong back is necessary for a strong chest.
Description	Grip the right handle with the left hand and the right handle with the left hand with palms facing inward. While maintaining complete control, extend your arms down and outward until they are parallel with the ground. Allow for a slight bend in the elbows. Slowly bring the grips back to the original position.
Things to Keep in Mind	Control is crucial in this exercise. Lower the weight in order to maintain form and control. SLOWLY bringing the weight back to its original position is one of the most important aspects of the exercise.
Visual Aids	Final Position
Muscles Works	Posterior Deltoid, Infraspinatus, Teres Minor, and Trapezius.

Lat Pull Down	Lat Pull Downs are one of the best exercises to strengthen your back. Many lifters often overlook back exercises and focus rather on chest and arms; but a strong back is just as important and is necessary to have a strong chest. After all the back is responsible for the downward movement in bench press.
Description	Grasp the bar with a wide grip. (Roughly six inches wider than shoulder width) While slightly leaning back pull the bar downward and touch the chest. Let the bar rise upward to its original position. Control the bar, do not let the weight slam down.
Things to Keep in Mind	Maintain your form! The later reps get particularly difficult in this exercise. Maintain the slight back lean. The upward motion is just as important as the downward motion. Maintain control throughout.
Visual Aids	Proper Form
Muscles Works	Latissimus dorsi, Teres major, Middle trapezius, and Rhomboids.

Front Dumbbell Press (Arnold’s)	This exercise is meant to build overall shoulder strength. By increasing your linear overload you will see gains in many of your upper body lifts; including bench press, incline bench press, and upper core strength. This exercise is excellent for any athlete that places high strain and repetitions on their arms.
Description	Sit on a bench, keeping the back straight, and hold dumbbells at shoulder level with an underhand grip (thumbs pointing away from each other). Inhale and extend the arms vertically while rotating 180 degrees at the wrists, bringing them into an overhand grip (thumbs pointing toward each other). Exhale at the end of the movement then return to starting position by slowly lowering and then rotating at the wrists the opposite from the extension.
Things to Keep in Mind	Keep your back straight and remain under control at all times. Lower weight if necessary.
Visual Aids	Proper Lifting Form
Muscles Works	Anterior Deltoid, Trapezius, Triceps Brachii, Serratus Anterior, and Clavicular Head of Pectoral Major.