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Keeping your elbows slightly bent raise both arms up, to the sides and overhead, pulling the band tight. Hold your arms down in front of your right leg, palms facing in, so that the tube has slight tension in it. Step your left foot back a stride's length and bend your right knee a few inches. How You Do It: Loop a tube around the instep of your right foot and grab an end in each hand. Your core muscles work extra hard to keep the rest of the body still as you move your arms so it's also a great middle whittler. Why It Works: Smith says this is one of the best shoulder and upper back shapers around. Complete all repetitions to the right and then do an equal number to the left. Now, keeping your left leg straight, step your right leg about a stride length to the right and bend your right knee as you pull the tube up and across until your hand reaches shoulder height. Stretch your right arm down and across so it's in front of your left thigh, palm facing in relax your left hand down at your side or place it on your hip. How You Do It: Hold one end of a tube (or a band) in your right hand and stand with your feet on the center of the tube so your legs are wider than hip-width apart and there are a few feet of tube between them. And, because this version also incorporates a side lunge, Smith says you work your entire middle and lower body too. Why It Works: It effectively targets all of the muscles of the upper and middle back as well as the shoulder and arm muscles. You get better results and burn more calories by engaging several muscle groups at once and keeping the heart rate high." Here are her picks for best upper body moves for women. Smith's philosophy in choosing effective upper body exercises is simple: "I avoid doing moves that isolate. "You also help balance out the lower half of your physique and improve your posture." "Everyday tasks like picking up a baby are easier when your upper body is strong," Smith said. Jessica Smith, the certified personal trainer who stars in the best-selling exercise DVDs " 10 Pounds Down" and " 10 Minute Solution " points to other reasons women should be working out their upper bodies. Feb 21, 2011 - Sculpted shoulders and arms are must-have accessories for short sleeve and tank top season.