Muscles Worked: Front and Middle Deltoids (Triceps secondary)
Spotter Required: No
Minimum Equipment required: Standard adjustable dumbbells
The Best Equipment to Use: Fixed dumbbells or Olympic dumbbells
Warming up: To warm up, perform 1 set of 15 – 20 repetitions of the exercise with minimal weight, typically half you 1 rep maximum.
How often should I perform this exercise: I love Arnold presses but they do take a lot of energy, don’t get me wrong, Arnold presses are a very good shoulder exercise to hit the front and middle deltoids and can be performed with every shoulder workout.
When should I perform this exercise: I personally do Arnold presses early in my shoulder workout typically after I have done Barbell Shoulder Press for the reason that it uses quite a bit of energy, but it can be performed at any time during a shoulder workout.
How to do the exercise: The Arnold press can be performed standing or seated, I personally stand but it’s your choice. Holding a dumbbell in each hand, bring them both up to shoulder position with your palms facing towards you. Now begin to press the dumbbell up twisting your palms away from you as you get to the top, remember not to lock out at the top, now bring the dumbbells back down twisting them back to palms facing you as you get to the start position.
Remember to exhale as you push up and inhale as you come down, always keep good form by using a weight you can comfortably manage, also remember to keep your head forward. Remember the Arnold press isn’t an easy exercise (that’s why it was created by Arnold Schwarzenegger) so it will take a little practice to get the movement right.
Mentality: The Arnold press is a hard exercise that uses a lot of energy; therefore it requires total concentration. Lastly focus on letting your shoulders do the work and not your arms, sounds simple but try it you’ll notice a difference.