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At-Home Shoulder Workout

All you need is a set of dumbbells

You don't want to carry the world on your shoulders, but you do want to support strong musculature there. Refocus your attention on your form on these classic exercises, using dumbbells that will let you get three sets of 15 repetitions. Train to failure on each set.

Lateral raises. Choose your best dumbbell weight and stand with your feet a foot apart, with a dumbbell in each hand. Stand with your arms at the sides, palms facing your thighs. Bend your elbows slightly and then slowly raise the dumbbells out to the sides, bringing them a little higher than shoulder level. Keep your palms facing the floor. Slowly lower the weight.

Alternate front raises. Stand as above with your back straight, but keep your palms facing the fronts of your thighs and your arms straight. Lift your right arm out in front of you, keeping it straight, till it's over your head. As you lower your right arm, raise your left arm over your head so that the movement is simultaneous. The dumbbells should pass at shoulder height. Be careful not to pause or let your arms rotate. Bent-over lateral raises. Sit on the edge of a chair or bench with your knees slightly bent. Bend your body 30 to 40 degrees, with the dumbbells underneath your thighs. With slightly bent elbows, lift the dumbbells out to the sides as high as you can so you feel your rear-deltoid and rhomboideus muscles contracting.

Shrugs. End your shoulder session with dumbbell shrugs. Focus on your trapezius muscles. With a dumbbell in each hand and your hands down at the sides of your thighs, contract your traps to raise your shoulders. IM

Editor's note: As of September 2004 Jack LaLanne had lived 90 years, 75 of them steeped in innovative physical training. He was the runner-up in the '54 Mr. America contest and created the longest-running fitness show in television history. He's also famous for performing shackled and handcuffed swimming feats to celebrate key birthdays. Jack still works out two hours a day. For more information, check out his Web site,

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