Governor Arnold Schwarzenegger has invented the Arnold Dumbbell press (also known as Rotational Shoulder Press). Otherwise, it would have been known as Bush Press or Clinton Press. It is a compound exercise with wide range of motion. Main muscle worked are shoulders (front and side deltoid muscles). Triceps are involved too.
- For beginner, I suggest you to do Arnold Press sitting with back upright supported by the bench.
- Hold two dumbbells in front of you at about upper chest level with your palms facing your body at the beginning of the lift.
- As you press the weight overhead, slowly turn the dumbbells so your palms are facing away from your body.
- Slowly lower the dumbbells and simultaneously rotate your palms back toward your body to the original starting position.
- Do 2 to 3 sets with 8 to 12 repetitions each set.
- Start out with a light weight when first attempting this exercise, until your muscles get used to the movements.
- Do not arch your back.
- Do not have to lock your arms overhead.
- Once you have mastered the skill, you can try doing Arnold Dumbbell Press while you are standing.
- In case you need spotter’s assistance, spotting can be done behind you either by holding on to your wrists or elbows.
In short, an excellent to have shoulders like Mr Terminator.
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