Arnold PressJul 20, 2016 | by: Team A8
Named after The Oak himself, Arnold Schwarzenegger, Arnold Press is a great delt exercise. They’re very similar to typical overhead dumbbell presses but with a slight twist (literally). It's a harder exercise, and basically it involves a rotation of the hands.
What It Is:
You rotate your arms while pressing the arms overhead. This is only a small change, but this adds a great challenge and also a great way to work on your shoulders. This workout targets the front head and side head of deltoid and some percentage on the triceps.
How To Do It:
- Sit on a bench holding dumbbells in front of you at your chest level with palms facing your body and with bent elbows.
- Now press your hands up overhead and while doing this, rotate your hands out such that the palms should face out at the top of the movement.
- Bring the arms down to the starting position by rotating the arms and do this for 2 or 3 sets with 12 to 15 repetitions each.
- Exhale while you press the dumbbell overhead.
- Inhale while you bring the dumbbell to the starting position.
- Position the arms next to your torso and it should be like the starting position of the dumbbell curl.
- The rotation will be such that, the left arm rotates counter clockwise while the right arm in clockwise direction.
- For a variation, you can perform this in standing posture provided, you are free from any back issues.
Now, if you want to see a video of how it's supposed to be done, check out the below video that shows you how to do it.