LADIES, IF YOU want arms that you are proud to show off, you’ve got to start at the top. You can’t just focus all your time on biceps and triceps (hoping to get rid of that arm jiggle). Incorporating an isolated shoulder workout into your routine once or twice a week will help give you that sexy curve of a perfectly sculpted shoulder.
   
In addition to resistance training other body parts (legs, chest, back, etc.) each week, make sure you are doing cardio for your heart and eating 5 to 6 well-balanced small meals of lean proteins, complex carbs and lots of veggies. Also, make sure you’re drinking lots of water. A woman’s upper arms tend to hold a lot of toxins; therefore the more water you drink, the more you’ll flush out those toxins through the right channels.
   
For this shoulder-toning workout, perform three sets of 12 to 15 reps per exercise. Make sure you are working to failure (the last three reps should really burn) with the right amount of weight. Happy training!

UPRIGHT ROW
Stand with feet hip-width apart, knees slightly bent, holding a dumbbell in each hand. Arms should be in front of your body with hands resting on your thighs. In a controlled movement, raise dumbbells (like you’re shrugging) up, keeping elbows out and back until dumbbells reach your armpits. Lower and repeat.

REAR DELT FLY
Stand with feet hip-width apart, knees slightly bent, holding a dumbbell in each hand. Bend forward at the waist to about 45 degrees, allowing arms to extend to the ground, palms facing each other. In a controlled movement, raise the arms out to the sides, up to shoulder height. Lower and repeat.

'W' SHOULDER PRESS
Standing with feet hip-width apart and holding a dumbbell in each hand, bring weights up to shoulder level, elbows should be several inches from your body, forearms bent and wrists straight with palms facing each other (basically, form a W with your arms). Lift your elbows up and extend the dumbbells up and out to the sides (almost until your arms form a ‘Y’). Return to starting position and repeat.

LATERAL RAISE SUPERSET WITH FRONT RAISE
Stand with feet hip-width apart, arms at your sides, a dumbbell in each hand, palms facing in. Slowly raise arms out from your sides, elbows slightly bent until you reach shoulder height. Drop back down, allowing arms to fall in front of your body this time (palms facing front of thighs) and raise arms straight up in front of your body until you reach shoulder height (this completes one repetition of the superset). Return to start and repeat.