Shoulders

Arnold Press

A shoulder press with a twist—literally!

Combines a shoulder press with rotation, targeting all parts of the deltoids comprehensively.

Body Part: Shoulders
Level: Intermediate
Muscles: Front Delts
Side Delts
Rear Delts
Modality: Compound
Direction: Push
Equipment: Dumbbells
Goal: Strength
,
Hypertrophy

How to do:

1. Sit on a bench with a backrest and hold a dumbbell in each hand. 2. Start with your palms facing your body and dumbbells at shoulder height. 3. Press the dumbbells up while rotating your wrists outward. 4. At the top, your palms should face forward. 5. Slowly reverse the motion, bringing the dumbbells back to the starting position. 6. Repeat for 10-12 reps. 7. Perform 3-4 sets.

Tips:

- Keep your core engaged to support your lower back. - Use a controlled motion during both the lift and the return. - Avoid locking your elbows at the top. - Exhale as you press up and inhale as you lower the dumbbells.