Named after The Oak himself, Arnold Schwarzenegger, Arnold Presses are a great delt exercise. They’re very similar to typical overhead dumbbell presses but with a slight twist (literally).
First, grab two dumbbells and sit down on a low chair or flat bench. Start out with the weights at shoulder level and your palms facing in toward your body. The position is very similar to the top position when doing dumbbell curls. From there, using a smooth motion, press the weights upward in an arc over your head, rotating your wrists outward as you do so. By the time you are halfway through the movement your elbows should be pointing away from your body. The top position should find your arms overhead, weights close together or slightly touching, and your palms facing out away from your body. Next, reverse the motion, lowering the weigths back down to shoulder level and rotating your wrists in so you are once again at the starting position for the exercise. I’d recommend that you start out using slightly lighter weights than normal overhead dumbbell presses to give yourself a chance to get used the motion of the exercise. You can also perform these from a standing position if you like. This is a fantastic exercise for isolating the delts and with Arnold as your guide you can’t go wrong =)
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