How to Perform Arnold Presses

Arnold presses are a variation of the dumbbell shoulder press that was created by seven-time Mr. Olympia, Arnold Schwarzenegger. The movement differs from a traditional dumbbell press in that Arnold presses start with the weight at chest height and your palms facing inward. This provides a greater range of motion and hits the front and side deltoids extremely hard.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

• Dumbbells
• Flat bench

1. Sit on the edge of a flat bench or in a seat with a padded back for support.
2. Grab a dumbbell in each hand and hold them with your palms facing inward just below eye level. Your elbows should be flexed.
3. Lift the dumbbells and push upward while you slowly rotate your hands forward. At the top of the movement, your palms should be facing outward. You should lift until your arms are completely straight.
4. Lower the dumbbells while you rotate your hands back to the starting position so that your palms are facing inward again. This is one repetition.
5. Complete 8 to 12 repetitions for 4 sets.

Tips & Warnings

• Arnold presses should be done with strict form. If you are a beginner, start with a lighter weight than you would use with traditional dumbbell shoulder presses.