The Arnold Press

There are not many weight training exercises named after a person. They usually simply describe what you are doing – bench press, squat, deadlift, curl. So, what is the Arnold Press? Why did Arnold Schwarzenegger feel the need to create the Arnold Press?

The aim of the Arnold Press is to build the front and sides of the deltoids. As dumbbells are used, the range of motion is much greater than if using a barbell, and the weight can be lowered to below shoulder height. This helps to really work the shoulders well, and Arnold Schwarzenegger considered it to be the best exercise for building the delts.

How to Do an Arnold Press

Hold a dumbbell in each hand, with your elbows tucked in to your ribs, so that the weights are held up level with your shoulders, with your palms facing you.
Simply lift the weights up, while turning your hands so that your palms are facing away from you when you stop. Do not lock out the elbows. Hold for a moment.
Lower the weights down, back to the start position, with palms facing you again and elbows tucked in as close to the ribs as possible.

Arnold Press Good Form

This is not an exercise to be done quickly. Keep the movements slow and steady, and try to keep your body from swaying. You want to be isolating the deltoids, working both the anterior and medial heads of the delts. If Arnold Schwarzenegger felt that a new exercise was needed to complete his bodybuilding routine, then it is probably worth taking a closer look at this exercise, and try it for yourself.

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