VARIATIONS

Straight Arm Pushdowns

this one is for your back. very similar to tricep pushdown , but raise all the way up and down with locked elbows

Dumbell Front Raise

this one is for your shoulders. very similar to lateral raise , but raise all the way up and down with locked elbows in front of your body

Cross Body Dumbbell Extension

this one is for your triceps. always brace weight bearing arm with otrher arm...keep away from face

Reverse Flyes

this one is for your rear shoulder. you can do on a slight incline( as shown in picture ) or on a flat bench