Grasp a pair of dumbells, and stand with them at hip height to your sides. Keep your feet shoulder width apart and your knees slightly bent. You should be in a semi-squat position.
The Excercise
From your semi-squat position, do a quarter sqaut to load the weights. Change direction and explode up, allowing your hips to bring the dumbells up to shoulder height. From shoulder height, press the dumbells straight up to the ceiling.
Tips
Be sure to pop your hips up and push through your glutes.
Cautions
This is an advanced movement, so be sure to use proper form.
Sit in a high-pulley cable machine, and grasp the pull-down bar with a wider than shoulder width grip.
The Exercise
With a wide grip, pull the pull-down bar toward your upper chest. Pause, and return to the starting position.
Tips
Do not lean too far back during this exercise.
Sit at a low-cable machine. Slightly flex your knees, keep your torso straight, with your back upright and extended.
The Exercise:
Pull the bar or handle towards your abdomen. Keep your elbows close to your ribs while squeezing your shoulder blades together. Pause, and slowly return the weight to the starting position, making sure your elbows don't pass your mid thighs.
Tips:
Keep head and shoulders upright, and be sure not to overextend or lean forward.
Cautions:
Your knees should maintain a slightly bent position. Fully extend your arms, but don't lock them out.
Stand and kneel over a flat bench with one arm and one knee from the same side of your body touching bench. Keep your back flat and your head up. Your other arm should be extended toward the floor, grasping a dumbell. Your other foot should be planted flat on the floor.
The Exercise
Pull the dumbell up to your side, maintain a flat back position. Pause with your elbow in the air and the dumbell at your side, then slowly lower the weight back toward the floor.
Tips
Do not let your elbow fall away from your body. Keep your hand and foot flat on the bench and floor. Keep your back flat.