Arnold Press- Middle |
Arnold Press - Start |
Arnold Presses
Arnold Presses made famous by Arnold Schwarzenegger strengthens and develops your shoulders. This is one of my favorite exercises. Use a bench that has a back support to do this exercise. Sit upright, hold a dumbbell in each hand close together at nose height with your palms facing in. This is your start position. Rotate your palms forward while bringing the dumbbells back to your ears and press the dumbbells overhead until your arms are fully extended. Now, bring the dumbbells back down to ear level and return to your start position. Exhale as you rotate the dumbbells forward and press up and inhale as you bring them back to the start position.
Arnold Press - Finish |
Lateral Dumbbell Raises
Following Arnold Presses, I do lateral dumbbell raises to sculpt my shoulders. Start by holding a dumbbell in each hand in front of you. Position your feet shoulder width, slightly bend your knees, and hold your chest high. This is your starting position. Bend your elbows slightly and raise your hands out to your sides about shoulder height with your palms facing down then return to your starting position. Be careful to that your forearm and your elbow at the same level at the finish of this movement. Your breathing pattern is to exhale as you raise your arms up and inhale as you return to start.
Lateral Raise - Finish |
Lateral Raise - Start |
I recommend beginners do 2 sets of 10 repetitions of each exercise and those more advanced do 3 sets of 10 repetitions of each. Remember to use a resistance with which the last 3 repetitions are difficult to complete. Add these two movements to your fitness routine for strong and sexy looking shoulders.
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