Perform Arnold Presses
This high-intensity exercise created by Arnold Schwarzenegger is a great way to strengthen your shoulder muscles.
Contents
Steps
Getting in the Starting Position
- Sit on a low-back bench.
- Hold your dumbbells directly in front of your shoulders. Make sure your palms are facing you.
Performing the Exercise
- Press the weights up and over your head. Turn your wrists at the same time so that your palms face away from your body at the top of the exercise.
- Lower the dumbbells along the same path. Remember to do so in a controlled manner; don't just let your arms drop.
Advanced Version
- To make this exercise more challenging, sit on an exercise ball while you perform it. Keep your abs and glutes tight to keep the ball from moving around.
Frequency
- Do 12 repetitions of this exercise per set. Repeat until you've completed 3 sets.
- In order to start seeing/feeling results, aim to do 3 sets 3 days a week for 6 weeks. For faster results, super-set this exercise with seated Do a Lateral Raise. Do 12 reps of each per set.
Tips
- The benefits of these exercises are increased strength and flexibility in your shoulders.
- When choosing weights, pick heavier weights if you plan to do fewer reps and lighter weights if you plan to to more. Remember to only use heavy weights after warming up.
- To make this exercise less challenging, rotate your hands only 90˚ when you lift them up. In this case, your palms should be facing each other when you reach the top of the movement.
Warnings
- Potential injuries to shoulders, arms, and back may be incurred if this exercise is performed incorrectly. Be sure never to extend past your range of flexibility, and never arch your back to help yourself lift the weights.
Things You Need
- Dumbbells
- Towel (optional)
- Exercise ball (optional)
