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Arnold Press - Muscles Worked & Benefits

Exercise Type: Multi-joint
Primary Muscles Worked: Shoulders
Secondary Muscles Worked: Triceps

Named and invented by the man himself, Arnold Schwarzenegger came up with this exercise as a way to target all three heads of the shoulder. Considered a functional exercise by many, it also works the triceps during the movement. This exercise will help you achieve a more uniform strength throughout your shoulders and to help you on your way to achieving thick and rounded shoulders.

Arnold Press - Exercise Workout & Technique

  • Sit on a bench with back support with dumbbells resting on your knees.
  • Raise the dumbbells up to chest height, palms facing towards you. This is your starting position and is similar to a fully contracted bicep curl.
  • Exhaling, slowly raise your arms, rotating the palms as you do so that when the dumbbells touch at the top of the movement, your palms are facing out. Pause.
  • In a slow, controlled manner, lower the weight back down, rotating your arms so that your palms are facing in again once you are back in the starting position. This is one repetition.
  • Repeat for the desired number of repetitions.

Arnold Press - Tips & Safety

  • When going up, rotate your right hand clockwise and left hand anti-clockwise. When coming back down, reverse the movement.
  • Ensure that your back maintains contact with the back support and that your lower back maintains a fairly neutral curve.
  • The further your elbow moves away from the centre of your body, the greater the emphasis on the rear delts.

Arnold Press - Alternatives

  • This exercise can be performed standing up, however is not recommended for people with back pain.
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