If polls in women's magazines are to be believed shoulders are one of the most important parts of a man's body. For most important read ''sexiest''. Big glossy pictures of guys with big shoulders seems to be the way to sell after-shave, cars, jeans . . . anything that requires a masculine air. It is also often said that shoulders reflect an individual's feelings about his or herself: the sad-sack who is all hunched up nine times out of ten is unhappy with his or her lot, whereas straight broad shoulders usually indicate a happy confident person who has a good, firm grasp of life.

It is possible to be something approaching that statuesque, straight-shouldered model on the back of the magazine - all it takes is some perspiration and perseverance. A gym is the obvious place to do this, but there's nothing to stop anyone getting a couple of dumb bells and a bar, or even a couple of bags of sugar, and grunting and groaning in the privacy of their own home.

Gill Montgomery, of the LivingWell health suite in Glasgow, says: ''An hour's training three times a week will make a very noticeable and visible difference within two to three months. In six months, using heavy weights, regular training can produce large, well-muscled shoulders, which have the added advantage of making the waist appear slimmer.''

Scotland's rugby team doctor, Dr James Robson, says: ''The shoulder is one of the shallowest joints. It relies on the tissue around it to keep it together, so a well-exercised shoulder substantially lessens the chance of dislocation. It's well worth stretching before exercise as the shoulder muscles are often quite stiff. Stretch the joint in as many directions as possible.''

The first exercise I was shown by Gill is called the shoulder press and is done while sitting down. Dumb bells are held at ear level with the palms facing out the way. The weights are then raised straight up until they meet above the head. This should be done as smoothly as possible and it is important to lift the weights straight up thus exercising the right muscles, the medial deltoids.

The then exercise was called the anterior raise and again uses dumb bells or bags of sugar. The weights are held at the side and lifted alternatively straight out in front up to eye level. Only the shoulder moves in this exercise, which improves the anterior deltoid. Keep the back and the shoulders completely straight throughout.

We then did the lateral raise, which involves holding the dumb bells in front, touching, at waist level with elbows slightly bent, and raising the weights to eye level. This is mainly for the medial deltoid, but also improves the posterior deltoid. It's like a sort of irate monkey impression and if performed in front of the mirror and accompanied with much grunting, a feeling of acute embarrassment should ensue. This exercise can also be done lying on a bench or a strong table.

The next two exercises involve the bar (like what real weightlifters use!) and, if at home, should be done with the assistance of someone who can catch the weight if it gets too heavy and there is a danger of it being dropped. The ideal way is at the gym using what is called the Smith Machine, which can cunningly catch the weight for you. The shoulder press involves sitting, holding the bar behind the head, raising it above the head and lowering it to back behind the head again keeping the elbows at 90 degrees at all time. All the movement should come from the elbow. The front press is the same but the weight is lifted from and returned to chest height.

Gill is keen to point out the importance of warming up: ''Ligaments start going if you don't warm up sufficiently. Six to eight minutes gradually warming up lubricates the joints. This can be done on the rowing machine or the exercise bike with some stretching.''

If the plan is to get as big as possible as quickly as possible, larger weights should be used for three to four sets of eight to ten repetitions. If muscle toning is preferred, use lighter weights with twelve to fifteen repetitions in two or three sets. The weights used should be about 60% of the maximum that can be lifted for the Arnie Effect, or 50% if endurance is preferred.