The modified Arnold Press will Blast your Shoulders!

The “Arnold Press” is one of those exercises that a lot of people are not aware of, but can put your shoulders into a whole new growth zone. It is rumoured to have been invented by the Austrian Oak (Arnold Schwarzenegger) and that is how it got its name. This particular exercise takes the Arnold Press one step further and generates a great shoulder burn and stress for the trapezius.

The “modified” Arnold Press does not feel like most other weight exercises. When performed properly there is no stop in the motion, as opposed to the ‘up, stop, down, stop’ motion of most weight exercises. Because of this, you should select a weight that is approximately ½ of your maximum dumbbell shoulder press until you have mastered the movement.

The “modified” Arnold Press

1.Select your dumbbell and sit with your back straight on a flat bench, or a seat bench.

2.Start with the dumbbells at shoulder level, palms facing forward and elbows to the side of body (same as a dumbbell shoulder press)

3.Press the dumbbells upwards to the top position

4.As you begin the negative, start to bring your elbows towards center (in front of your face) and rotate your wrists to that at the back of your hands face forward.

5.Lower the dumbbells slowly in front of you (imagine a close grip pull-down).

6.At approximately the middle of the negative (dumbbells at eye-level), start to rotate your wrists and move your elbows back towards the original start position.

7.The repetition ends when the dumbbells are back at shoulder level and your elbows are to your sides and palms facing forward.


Other Notes
- Try not to stop at any point in the movement.
- The feeling of this exercise should be a circle rather than an up-and-down.
- Choose a weight that allows you to perform 12-15 repetition until your get used to the movement.
- Try to rotate your wrists and elbows while they are still moving up or down, don’t wait until the dumbbell is stationary at the top or bottom or the repetition.