How To: Tone arms with the Javorek complex exercise

The Javorek complex - what is it? It's an exercise for your shoulders. Men's Health gives you a perfect demonstration of how the "Javorek complex" is supposed to be done. This is an all-round shoulder exercise.

Stand holding a pair of dumb-bells, arms at your sides, palms facing each other. Raise your arms in front of you until they are parallel to the floor. Lower the weight and repeat for a total of six reps. This works the front of the shoulder. Now raise your arms out from your sides until they are parallel to the floor and lower them. Again complete six reps. This works the side of the shoulder.

Next, bend forward at the waist until your torso is almost parallel to the floor. Raise your arms out to your sides, lower them and repeat this for a total of six reps. This works the rear of the shoulder. Stand up and place your hands in front of your thighs, palms towards you. Lift both weights up until they're just below your chin. Lower and repeat for six reps. This fourth exercise is the first compound exercise and is aimed at targeting more than just one area of the shoulder.

Finally, turn your palms so they face each other. Curl the weights up to your shoulders and press them overhead. Reverse the move and repeat for six reps. The combination of these five exercises will leave your shoulders pumped and really test your grip. Too easy? Try going backwards through all five lifts until you finish up again with front raises.