Half lateral raise and half overhead press the Arnold Press targets the shoulder quite effectively.
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In this exercise analysis we take a closer look at the Arnold Press (Quicktime, 6 MB; Google Video, no download). Named after its inventor, Arnold Schwarzenegger, these presses target the shoulder quite effectively. The purpose of the Arnold Press is to develop the anterior and lateral heads of the deltoid. This is achieved through the extreme range of motion used throughout the exercise.
The beginning of the exercise is shown in the first set of photo's. As you can see the dumbbell's are at shoulder height and palms are turned toward you. Begin the movement by pressing the dumbells overhead while simultaneously rotating your hands so your palms begin to face away from you. This rotation is clearly shown in the second set of photo's. Notice that both Bud and I (Nancy) are rotating our hands as we move the dumbbells toward the top of the motion. In the third set of photo's we have completed the rotation and our palms are facing away from us. At this point we reverse the movement, lowering the weights and rotating our hands back to the original position.
This movement can be considered half lateral raise and half overhead press. It should be done with strict form and control. If the arms sway you are cheating and the weight is too heavy.
Additional Links
- Interested in learning more about shoulder anatomy? Check out this page for basic information.
- Exrx has a very short demonstration of this exercise.
