Top Body Buffers

Big Bang:

A one-two whopper that works the medial deltoid (middle of the shoulder), courtesy of Ellington Darden, Ph.D, author of over 40 exercise books, including A Flat Stomach ASAP (Simon and Schuster).

Start with a set of 8-12 standing lateral raises with dumbbells. Use light weights (see below). Raise your arms slowly up straight out from your sides, keeping your arms almost straight throughout the motion, until they're just slightly above shoulder height. Important to keep your elbows locked so that the stress of the lift is focused on the shoulders. Keep your palms down as you move upward. Lower again slowly.

When you've finished the last lateral raise, go immediately ("Any more than a few seconds rest, and the muscles will recover too much") into a set of 8-12 standing overhead barbell presses. Keeping the bar behind your neck, grip slightly wider than your shoulders, push up slowly until your arms are almost fully extended (don't straighten your arms or lock your elbows—that's rest). Lower slowly and repeat.

"That second set forces your pre-exhausted muscles to an incredibly deep level of fatigue," says Darden. "And that brings tremendous strength gains."

Avoid:

The side lateral dumbbell raise is a fine exercise, but only if you realize what leverage is doing here. Move a 10-pound dumbbell from down at your thighs, up until your arm is nearly fully extended straight out from your shoulder, and your shoulders are now supporting roughly 200 pounds. Because things get so tough near the top, you might try to jerk the weight up through the last part of the lift. "To be done right, this lift needs to be done light, and in a very slow and controlled manner," says Westcott.

Games to Play:

Canoeing, kayaking, swimming, cross-country skiing, all work the shoulders nicely. For something different, lace on in-line skates, then skate with old ski poles. "Pushing off the poles as you skate will really work your shoulders," says Trolon.

Move on to Introduction Upper Back, Lower Back,
Chest, Biceps, Triceps

Tone up with GORP's guide to Lower Body Workouts .