Arnold press

This exercise is a modification of the standard dumbbell press performed standing or seated. The main difference is that due to the rotation of the wrists and the forward extension of the arms, the anterior deltoid is loaded more significantly. Additionally, pressing upward along an arc rather than straight enhances the load on the medial deltoid compared to a regular dumbbell press.

The exercise can be performed both seated and standing. In the seated variation, you can press against the backrest, allowing for more repetitions or a heavier weight. In general, the weights used for the Arnold press are usually 60%-70% of those used in a standard dumbbell press.

Nuances and Mistakes

1. A simpler variation is to press straight up. This shortens the trajectory and places less load on the medial deltoid. Using an arc makes it more challenging, but it also provides more work for the medial deltoid.

2. The further you extend your arms forward, the more load the anterior deltoid will receive.

3. It is not necessary to rotate your palms to face forward at the top. You can also keep your palms facing each other.

4. I would not recommend this exercise as a foundational movement. However, the Arnold press can be very useful at the end of a shoulder workout.

5. When performing the Arnold press seated at an angle of about 60 degrees, the upper portion of the pectoral muscles will also receive some loading.

6. Overall, if you want to try something new, I think you will enjoy this exercise. However, do not work with heavy weights on it; it is not designed for that. Incorporate it at the end of your workout and choose a weight that allows you to perform 10-12 repetitions correctly.

7. By the way, I don't think Arnold Schwarzenegger invented this exercise; he likely popularized it. To my knowledge, something similar was done even before him.