Arnold press
The Arnold press is a unique shoulder exercise named after the legendary bodybuilder and movie star. It is an adaptation of the classic shoulder press, with the added bonus of rotation. This motion allows the hands to move in a natural, circular pattern, while targeting all three heads of the deltoids in a single movement. This makes the Arnold press an excellent choice for those looking to build up and strengthen their shoulders.
Generally, the Arnold press is performed for moderate to high reps, such as 8-12 or more. This exercise can be included in any upper-body or shoulder-focused workout to really challenge the muscles. It can also be used as a finisher to really push the deltoids to their limits. By performing the Arnold press, you can work on developing a strong, sculpted set of shoulders.
Type:
Strength
Muscles Used:
Shoulders
Level:
Intermediate
Equipment:
Dumbbell
Benefits Of This Exercise
- The Arnold press is a great exercise for building a strong, sculpted set of shoulders.
- It is an adaptation of the classic shoulder press, with the added bonus of rotation allowing the hands to move in a natural, circular pattern.
- This motion targets all three heads of the deltoids in a single movement.
- The Arnold press is typically performed for moderate to high reps, such as 8-12 or more.
- It can be included in any upper-body or shoulder-focused workout, or used as a finisher to really push the deltoids to their limits.
- May be more shoulder-friendly than palms-forward presses.
- Great main movement on shoulder day or accessory move for other presses.
Step by Step Instructions For Arnold press
- Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
- Now to perform the movement, raise the dumbbells as you rotate the palms of your hands outward until they are facing forward.
- Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
- After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands inward. Tip: The left arm will be rotated in a clockwise manner while the right one will be rotated counterclockwise. Breathe in as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Variations: You can perform the exercise standing up but that is not recommended for people with lower back issues.
Warm Up Tips
- Start by sitting on an exercise bench with back support.
- Hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent.
- Make sure your arms are next to your torso, resembling the contracted portion of a dumbbell curl.
- To perform the movement, raise the dumbbells while rotating the palms of your hands until they are facing forward.
- Continue lifting the dumbbells until your arms are extended above you in a straight arm position. Breathe out during this portion of the movement.
- Pause for a second at the top before beginning to lower the dumbbells back to the original position.
- Lower the dumbbells by rotating the palms of your hands towards you. The left arm should rotate counter clockwise, while the right arm rotates clockwise. Breathe in during this portion of the movement.
- Repeat the exercise for the recommended amount of repetitions.
- If you have lower back issues, it is not recommended to perform the exercise standing up.
Variations: You can perform the exercise standing up but that is not recommended for people with lower back issues.
The Arnold press is a unique shoulder exercise named after the legendary bodybuilder and movie star. It is an adaptation of the classic shoulder press, with the
Arnold press Safety Tips
- Warm up properly before performing the Arnold press to prevent injury. This can include dynamic stretches and light cardio exercises.
- Choose an appropriate weight for the dumbbells that allows you to maintain proper form throughout the exercise.
- Ensure that the exercise bench you are using is stable and secure before sitting on it.
- Maintain a neutral spine and engage your core throughout the exercise to protect your lower back.
- Pay attention to your form and keep your elbows close to your torso as you raise the dumbbells.
- Do not lock out your elbows at the top of the movement to avoid unnecessary strain on the joints.
- Breathe out as you lift the dumbbells and breathe in as you lower them back to the starting position.
- If you have any pre-existing shoulder or back issues, it is recommended to perform the Arnold press seated rather than standing to reduce the risk of injury.
- Start with lighter weights and gradually increase the resistance as your strength and technique improve.
- Listen to your body and stop immediately if you experience any pain or discomfort during the exercise.
Incorporating Into Other Workouts
The Arnold press can be incorporated into workouts in the following ways:
1. Shoulder-focused workout: The Arnold press can be used as the main movement on shoulder day. Start with a warm-up set and then perform 3-4 sets of 8-12 reps. This exercise will target all three heads of the deltoids and help build mass in the shoulders.
2. Upper-body workout: The Arnold press can also be included in any upper-body workout. It can be performed after other pressing exercises like the bench press or overhead press as an accessory move. This will help to further target the shoulders and provide a well-rounded upper-body workout.
3. Finisher exercise: If you really want to push your deltoids to their limits, you can use the Arnold press as a finisher exercise. After completing your regular shoulder workout, perform a few sets of high-rep Arnold presses (15-20 reps). This will provide an intense burn and help to fatigue the muscles for maximum growth.
4. Shoulder-friendly alternative: The Arnold press may be more shoulder-friendly than palms-forward presses, as it allows for a more natural movement pattern. If you have any shoulder issues or discomfort with other shoulder exercises, incorporating the Arnold press into your routine can be a great alternative.
Remember to start with lighter weights and focus on proper form before increasing the weight. It's important to maintain control throughout the movement and avoid using momentum to lift the weights. With consistent practice and gradually increasing the weight, you can effectively