How to Make Your Shoulders Cut
The "Arnold Press" is an excellent exercise designed to work all three heads -- anterior, lateral and posterior -- of the shoulders. Because of the relatively lighter weight used in conjunction with rotation of the arms, muscular definition or "cut" will become apparent sooner than with other exercises. Begin this exercise seated in order to concentrate on your arm and shoulder form. Adding lateral raises and bent-over posterior deltoid lifts will also accelerate definition in your shoulders.
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Instructions
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Sit in the exercise chair facing a mirror to observe your form. Hold a five- to 15-pound dumbbell in each hand. Choose a weight that is heavy enough that you can feel the muscle motion, yet light enough to concentrate on proper form.
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Bend your elbows and hold the dumbbells with your palms facing your body at shoulder level.
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Begin to raise the dumbbell weights. As your fists reach the top of your head, begin to pronate your wrists so that your palms face away from you. Do not lock your elbows at the top of the exercise. Instead, maintain tension on your shoulders.
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Reverse the exercise slowly, maintaining control of the dumbbells completely, as you slowly rotate your wrists so that your palms are again facing you and your elbows are bent, holding the weights at shoulder level.
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Repeat this exercise for three sets of ten repetitions.
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Tips & Warnings
As the exercise becomes easier for you, either increase the weights or try to do standing Arnold Presses.
Add lateral shoulder lifts and bent-over deltoid raises to accelerate your desired shoulder definition.
Do not use a weight that you are unable to fully control throughout the exercise motions.
References
Resources
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