You don’t get shoulders like Schwarzenegger without really hard work. But if you’re looking for one of the best shoulder exercises to add to his routine, why not take inspiration from the Terminator himself?
Arnie’s version of the overhead dumbbell press has become one of the most popular bodybuilding moves when it comes to working your shoulder muscles. The Arnold press works all three sections of the deltoids (front deltoids, side deltoids, and rear deltoids), which are the muscles in the upper arms. If you’re trying to build broader, broader shoulders, this exercise keeps your muscles under tension longer than a barbell press or overhead press.
The good news is that your dumbbells don’t have to be as heavy as Schwarzenegger’s for this move; you’ll still get a great workout with lighter weights. However, Arnold’s press is hard on the shoulders, so if he has suffered a shoulder injury in the past, it’s a good idea to check with his doctor or personal trainer before performing this popular bodybuilding exercise. .
How to do an Arnold press
To do an Arnold press, you’ll need a pair of dumbbells. If you exercise from home, we have found the best adjustable dumbbells to help fuel your workouts, but if you hit the gym, be sure to put your ego aside and start with a lighter weight until you’ve mastered your form. It’s also a good idea to do a proper shoulder warm-up before attempting this move.
Begin by standing with your legs shoulder-width apart, holding a dumbbell in each hand, elbows bent, as if you had just completed a dumbbell curl, palms facing your body. In a fluid motion, she raise the dumbbells overhead and turn her palms away from her body. Pause at the top of the movement, when your arms are extended directly above your head, before reversing the movement to return to your starting position.
If you suffer from lower back problems, it’s a good idea to do this exercise sitting down, to reduce the pressure on your back as you lift. You’ll still get a brilliant arm workout.
It’s also important to take your time during this move – rushing in or being too explosive actually lessens the impact of the Arnold Press, so slow down!
What are the benefits of an Arnold press?
The Arnold press hits three sections of the delts, which can help you lift harder when it comes to other lifts. The medial and posterior delts are often neglected in other arm workouts like pushups and bench presses, while the range of motion in the Arnold press helps work all three deltoid muscles evenly.
A standing Arnold press also works your lower back muscles, as your back works to stabilize your body as you move. A stronger back can help improve your posture and performance during exercises like dead weight and rows.
Arnold Press Modifications
Not all shoulder exercises are created equal, but this is by far one of the most challenging. If you need to modify the movement, here are some alternatives to try:
Seated Arnold Press: As we mentioned earlier, the Arnold press can be challenging if you suffer from lower back issues. If this is the case, perform the exercise as above, but sit on a chair or bench to reduce pressure on your back.
You can also do the move in a high kneeling position, as you’re forced to contract your glutes and abs more to hold the position. This keeps you from arching your back in the movement and helps work your arm and shoulder muscles.
Looking for more exercise inspiration? Here are the Best Resistance Band Arm Exercises to Tryand the exercise that sculpts your arms and abs using only your body weight.
