The “Arnold Press” is one of those exercises that a lot of people don’t know about, but can put your shoulders into a whole new growth zone. It is rumored that it was invented by the Austrian oak (Arnold Schwarzenegger) and hence its name. This particular exercise takes the Arnold Press a step further and puts in a serious shoulder burn and trapezius strain.
The “modified” Arnold Press doesn’t feel like most other weight-bearing exercises. When performed correctly, the movement does not stop, unlike the “up, stop, down, stop” movement of most weight-bearing exercises. Because of this, you should select a weight that is about half your maximum dumbbell shoulder press until you have mastered the movement.
The “modified” Arnold press
1. Select your dumbbell and sit up straight on a flat bench or sit-up bench.
2. Start with the dumbbells at shoulder level, palms facing forward, and elbows out to the sides of the body (same as a dumbbell shoulder press)
3. Press the dumbbells up to the top position
4. Starting with the negative, begin to bring your elbows in toward the center (in front of your face) and rotate your wrists to the backs of your hands facing forward.
5. Lower the dumbbells slowly in front of you (imagine a close-grip pulldown).
6. About halfway through the negative (dumbbells at eye level), begin to rotate your wrists and move your elbows back to the original starting position.
7. The repetition ends when the dumbbells are back at shoulder level and the elbows are at the sides and the palms are facing forward.
other notes
– Try not to stop at any point of the movement.
– The feel of this exercise should be a circle instead of a see-saw.
– Choose a weight that allows you to perform 12 to 15 repetitions until you get used to the movement.
– Try to rotate your wrists and elbows while they are still moving up or down, don’t wait until the dumbbell is stationary at the top or bottom or rep