Raise the Bar: The Arm-Sculpting Bar Workout

What you'll need: a 4- to 9-pound weighted bar, such as the Classic Body Bar ($24 to $32, bodybar.com), or a set of 3- to 5-pound dumbbells

Targets: Shoulders, back, triceps, butt, and quads

• Stand with feet hip-width apart, gripping center of bar with right hand, arms by sides, palms facing in.
• Lunge right leg back so that it's extended behind you and left knee is bent 90 degrees; hinge forward at hips slightly and place left hand on top of left thigh.
• Drive right elbow behind you to bring bar by ribs, keeping it parallel to floor.
• Extend right arm out to side at shoulder level.
• Bend right elbow to bring bar back to ribs, then lower arm by side to complete 1 rep.
• Maintaining lunge throughout, do 15 reps. Switch sides and repeat. Do 3 sets.

Target: Shoulders

• Stand with feet hip-width apart, holding bar with both hands in front of thighs, palms facing in.
• Raise extended arms to shoulder level with elbows slightly bent and then rotate bar counterclockwise so that right hand is directly above left hand.
• Rotate bar clockwise so that left hand is above right hand to complete 1 rep.
• Do 3 sets of 15 to 20 reps.

Targets: Shoulders and biceps

• Stand with feet hip-width apart, holding bar with both hands in front of thighs, palms facing forward.
• Bend elbows 90 degrees to lift bar to waist level.

• Extend arms forward to shoulder level with elbows slightly bent.
• Bring elbows back by sides and then lower bar to start to complete 1 rep.
• Do 3 sets of 15 reps.

Targets: Shoulders, triceps, and biceps

• Stand with feet hip-width apart, holding bar with both hands in front of thighs, palms facing in.
• Bend elbows to curl bar toward chest and then extend arms overhead. Release left hand so that you hold bar with right hand only.
• Rotate bar toward left so that right palm faces left and bar is parallel to floor.

• Bend right elbow 90 degrees to lower bar behind head. Reverse motion back to start to complete 1 rep.
• Do 15 reps; switch sides and repeat. Do 3 sets.

Target: Shoulders

• Stand with feet hip-width apart, gripping center of bar with left hand, arms by sides, palms facing in.
• Bend left elbow 90 degrees so that forearm is at waist level and bar is perpendicular to floor.
• Keeping elbow bent by ribs, rotate left forearm out to left side.
• Return forearm to forward position to complete 1 rep.
• Do 15 reps; switch sides and repeat. Do 3 sets total.

Originally published in FITNESS magazine, November/December 2011.