Side Kickout

Isolation exercise that works the entire triceps (back of upper arm)

Grab a dumbbell in your right hand and stand with a bench by your left side. With your knees slightly bent, feet shoulder- width apart, lean forward at the waist so that your upper body is at a 45-degree angle to the floor; brace your left hand on the bench. Now raise the upper part of your right arm out to the side, so it is nearly parallel to the floor, but keep your elbow bent at a right angle. This is the starting position.
Side-Lying Raise

Functional exercise that develops the side and rear shoulder muscles

Lie on your side on an incline bench or slant board that’s tilted at a 5- to 60-degree angle. With your left hand, hold a dumbbell at your side.

Raise the weight until your arm almost reaches a 90-degree angle with your body. Hold for 1 second, then return to the starting position. Do two sets of eight to 10 repetitions on each side.

Single-Arm Pulley Row

Functional exercise that works the entire triceps (back of upper arm)

Stand facing a pulley station with your feet shoulder-width apart. Flex your knees and bend forward slightly, bracing your left hand on your right thigh.

With an overhand grip, grab the handle in your right hand and slowly pull it up to your chest. This is the starting position.

Keeping your arm close to your body, extend your forearm behind you. Pause, and then bring the handle back to your chest. Do 10 to 12 repetitions, then switch arms. Work up to 2 or 3 sets per arm.

Standing Cable Row

A functional exercise that works the shoulders and upper back

Sometimes an optical illusion can be your friend. To make your waist look smaller, develop your shoulders and upper back muscles. Building these will help give you that classic “wedge” look.

Don’t have access to a cable machine? Attach an elastic cord to a low support. (Road bike inner tubes work in a pinch, or go to a fitness supply store and buy the real thing.) Note: Skip this exercise if you have lower-back problems.

(A) Fasten the rope handle to the low pulley of a cable machine set to a light weight. Grip the handle firmly with both hands. Move back until the weight is engaged when your arms are extended. Stand with your feet parallel and hip-width apart. Bend forward about 45 degrees, keeping the natural arc in your back.

(B) Pull the rope toward your upper chest until your elbows are even with your shoulders. As you pull, squeeze your shoulder blades together and hold for a full second. Return to the starting position without releasing the tension in your shoulders.

Do two sets of 10 repetitions, and add weight when you can easily do 12 repetitions.