Shapelier Shoulders

Workout at a glance

What you need 3- to 5-pound dumbbells.

How to do it Do the entire routine 2 or 3 times per week on nonconsecutive days. Complete 2 sets of 8 to 12 reps of each move. Try the Main Move for each exercise first. If it's too difficult, do the Make It Easier variation. Not challenging enough? Try the Make It Harder option.

For quicker results Do 3 sets of 12 reps of each exercise. When you can breeze through that, progress to the next level or use a heavier weight.

The expert Minna Lessig, a Virginia-based trainer and author of Tank Top Arms, Bikini Belly, Boy Shorts Bottom, designed this workout.

Plank Walk

Main Move

Begin in push-up position, with arms extended and hands directly beneath shoulders. Keep body in line from head to heels. Walk left hand forward one step and follow with right. Walk back with left, then right for 1 repetition.

Make it easier

Begin on hands and knees instead of toes.

Make it harder Walk hands all the way back toward feet, rolling up to a standing position (it's okay to bend your knees). Then walk hands forward into plank position.

Split Side Raise

Main Move

Hold a dumbbell in each hand and stand with left foot about 2 feet in front of right, left leg bent slightly. Hinge forward slightly from hips, arms hanging beneath shoulders, palms facing back. Without bending elbow, raise right arm out to side to shoulder height, thumb pointing down. Pause, and slowly lower. Do all reps then switch sides.

Make it easier In starting position, bend right elbow slightly. Keep arm bent as you lift and lower. Repeat with left arm.

Make it harderAfter you raise arm to side, press dumbbell behind you so arm is extended straight back. Reverse the motion, returning to starting position.

Diagonal Front Lift

Main Move

Stand with feet hip-width apart and arms at sides with a dumbbell in each hand, palms forward. Without bending elbow, raise left arm on a slight diagonal in front of you, from right hip to middle of chest. Lower to start and repeat with right arm. Alternate arms throughout set.

Make it easier Hold a single dumbbell in front of thighs, one hand on each end. Slowly lift dumbbell to shoulder height. Lower and repeat.

Make it harder

Raise both arms simultaneously, bringing dumbbells toward each other. At chest height, bend elbows to 90 degrees with palms facing you, then straighten elbows, pushing dumbbells up overhead, palms still facing behind. Reverse the motion, returning to starting position.

The Toned Arms (Level 1)

GET STARTED: Complete all sets of the "A" moves first--do one move followed by the next, resting 60 seconds between moves until you've completed the recommended number of sets. Then move on to the "B" moves

Pushup2

Get in a pushup position on hands and knees. Lower your chest, then push up as fast as you can. (If you can, clap hands in the air.)

Close-Grip Cable Row2

Sit with your abs tight, lower back slightly arched, shoulder blades squeezed back, and torso upright. Lean forward from the hips to grasp close-grip handles and return to the upright position (A).

Squeeze your shoulder blades and row toward your chest, pulling the handles back as far as possible while keeping your arms close to your body (B). The rowing motion should come from your upper back, not your arms or lower back. Don't jerk your body backward to complete the movement. Slowly extend your arms to return the handles to the starting upright position.

Stability Ball Lat Swim2

Grab a pair of 2-pound dumbbells and kneel over a stability ball, keeping your feet where the wall and floor meet (it will help brace you). Walk out until your body forms a straight line and lift the dumbbells in front of you to shoulder height, palms down. Keeping your arms straight and palms down, squeeze your lats (think shoulder blades) and bring your arms to your sides. Bring them back in front of you. If this is too hard, start with no weights, and perform the exercise until your form breaks.

Floor Dip2

Sit on the floor with your knees bent and hands at your sides, directly underneath your shoulders. Hoist your hips off the floor, like a crab. Next, bend your elbows and lower yourself toward the floor (without touching it), then straighten your arms.

21's 2

Stand with a dumbbell in each hand, palms forward. Curl until elbows hit 90 degrees, then lower to start; do seven reps. Follow immediately with seven more curls, this time bringing the dumbbells to your armpits, then lowering until your elbows reach 90 degrees. Finish with seven complete curls, lowering the dumbbells to your hips and curling them all the way up.

Tone Your Arms--in 10 Minutes!

Workout at a Glance

WHAT YOU NEED
3- to 5-pound and 8- to 10-pound dumbbells and a mat or carpeted space.

HOW TO DO IT
Perform the routine 2 or 3 times a week on nonconsecutive days. Begin with a 5-minute dynamic warm-up: March in place while scissoring arms overhead (like jumping jacks). For each exercise, do 2 sets of 10 to 12 reps (or 10 on each side, if appropriate). Rest 30 seconds in between sets. Begin with the Main Move. If it's too difficult, do the Make It Easier option. Not challenging enough? Try the Make It Harder variation.

FOR QUICKER RESULTS
Do 3 sets and add 30 minutes of cardio (walking, cycling, swimming) 3 to 5 days a week.

THE EXPERT
Kate Moran, a master trainer at Equinox fitness center in Chicago, has helped dozens of women sculpt their upper bodies.

MAIN MOVE: Sit-up pullover

Lie faceup on floor, knees bent, feet flat, and arms extended overhead with a light dumbbell in each hand. Contract abs and slowly curl up, lifting head, shoulders, and back off floor. Simultaneously bring arms forward in an arc toward knees. Hold for a second, then slowly reverse to start. MAKE IT HARDER Add a chest press. With upper body lifted and arms in front of you, bend elbows and lower dumbbells toward chest, then straighten arms before returning to start. MAKE IT EASIER Keep head on floor as you raise dumbbells in an arc and bring them down to floor so arms rest at sides. Reverse to start.

MAIN MOVE: Ponytail extensions

Stand with feet hip-width apart. Hold light dumbbell in right hand, arm extended straight overhead, left hand supporting right elbow (A) to prevent it from flaring out. Bend elbow, lowering dumbbell behind head (B), then press back up to start position. Do all reps, then repeat on opposite side. MAKE IT HARDER Use the heavier dumbbell. MAKE IT EASIER Hold the ends of a single dumbbell with each hand so it's horizontal to work both arms at the same time.

MAIN MOVE: Starfish

Get into push-up position on knees, hands directly beneath shoulders with light dumbbell in left hand. Engaging abs to stabilize torso, raise left arm straight out to side, parallel to floor. Hold for a second, then slowly lower to start and repeat. Do all reps, then switch arms. MAKE IT HARDER Bring your knees off mat so you're balancing on toes and hands as you do the reps. MAKE IT EASIER Ditch the dumbbell.

MAIN MOVE: Handbag curl

Stand with feet shoulder-width apart, arms at sides, a heavy dumbbell in each hand, palms facing in. Bend left arm to 90 degrees, dumbbell vertical. Hold that position as you bend right arm and curl dumbbell to shoulder, keeping elbow in to side. Complete all reps, then lower both arms and repeat, holding right arm at 90 degrees. MAKE IT HARDER Hold dumbbell in the stationary hand with palm facing up so it's horizontal rather than vertical. MAKE IT EASIER Alternate curling each arm up to shoulder without holding either arm stationary.

Last Updated: 01/25/2008 Issue Date: March 2008 Copyright 2008, Prevention

Tank Top Arms

By Denise Austin , Denise Austin is the author of several books including Sculpt Your Body with Balls and Bands and the host of two Lifetime Television fitness programs.

These moves firm every inch of your arms while really targeting the backs and outsides to reduce jiggle when you wave. Do three sets of 10 to 12 reps of each, 3 nonconsecutive days a week, and in a few weeks you'll be looking even better in a tank top.

Palms-Down Curl

(Works forearms)

A. Stand with feet hip-width apart. Hold a 3- to 5-pound dumbbell in each hand with arms down at sides, palms facing in.

B. Keeping elbows next to body and palms down, raise dumbbells up and out to sides until parallel to floor. Hold, then lower and repeat.

Curl and Kickback

(Works triceps and biceps; not recommended for those with lower-back pain)

A. Stand with feet hip-width apart. Hold a 5- to 10-pound dumbbell in each hand with arms down at sides, palms facing in.

Bend elbows and curl dumbbells toward shoulders, keeping palms facing in.

B. Keeping abs tight, knees slightly bent, and back straight, hinge forward 45 to 90 degrees from hips.

C. Press dumbbells back, extending arms. Don't move upper arms. Stand back up to starting position and repeat.

Stretch

Reach left arm overhead and bend elbow so left hand is behind head. Place right hand on left elbow and gently pull elbow toward right. You should feel a stretch down the outside of left upper arm. Hold for 10 to 20 seconds and repeat with right arm. Do three times with each arm.

Sculpt Show-Off Arms

Try this 3-level program to sculpt your arms

By Natalie Gingerich , Natalie Gingerich is an associate editor at Prevention magazine.

Try this three-level program to ease into push-ups and tone your shoulders, arms, and chest in 3 weeks, says Denis Barry, a certified trainer and co-owner of Edge gym in New York City. Do the routine every other day.

		Level 1: Stand in front of stairs and place hands on a step at about chest height, body in line from head to heels. Bend elbows to sides, lowering chest toward stairs, and push back to start. Begin with 6 reps. When you can easily do 12 reps, move to level 2.
		Level 2: Make it harder by moving hands down a step and stepping feet farther away from stairs so body stays in line. Repeat from this height.
Level 3: Lower one step each time you're ready to progress--the closer you get to the ground, the more challenging the move.

Last Updated: 06/14/2008 August 2008 Copyright 2008, Prevention