upper body lifts

Reverse Push Downs

Reverse Push Downs	This is a variation of the classic machine tricep push down. Its grip differs slightly and as a result it works slightly different muscles.
Description	Grip the bar/handle with palms facing upward. Keep elbows close to the body and upper arms stable; extend your arms and pull down on the handle until your arms are straight. Slowly raise the handle back to its original position.
Things to Keep in Mind	Keep elbows in and focus on keeping your body stable. Raise the handle back to its original position slowly. The reverse motion is just as important as the original.
Visual Aids	Proper Reverse Pushdown Form
Muscles Worked	Triceps Brachii

Supine Overhead Dumbbell Extensions	This lift is similar to Skull Crushers; however it works slightly different muscles and works stabilization muscles more because of the use of dumbbells.
Description	Begin by laying flat on the bench with appropriate dumbbells in each hand. Raise the dumbbells above the chest until arms are perpendicular to the ground. Palms should be facing each other. Bending only at the elbows, lower the dumbbells until your forearms are parallel with the ground. Raise the dumbbells back to their original position.
Things to Keep in Mind	Control and focus on your form to properly work stabilization muscles. Be extremely careful to not hit your head when lowering weight.
Visual Aids	Proper Form and Muscles Worked
Muscles Worked	Triceps Brachii

Rotating Dumbbell Bicep Curls	This is a classic bicep workout. Time proven and very effective, this exercise is a great addition to an arms workout.
Description	Start standing up, holding the dumbbells at your side with your palms facing your body. Bend your elbows and simultaneous raise both weights while rotating your hands outward. By the time you reach the top your palms should be facing behind you rather than towards your body. Lower the weight back to its original position.
Things to Keep in Mind	Keep your back straight. If you find that your body position is changing in order to lift, try a lower weight. Control the weight on the way up as well as on the way down. This exercise strengthens your wrists as they stabilize the dumbbells. Control is part of this.
Visual Aids	Muscles Worked
Muscles Works	Biceps brachii, Brachialis, and Brachioradialis.