Arnold Press: Tip Sheet

> Hold two dumbbells under your chin, your forearms perpendicular to the floor, and your palms facing you.
> In the same motion, press the weights up and rotate your elbows back, as if doing a normal shoulder press.
> In the top position your arms are up but not locked. Your palms are facing forward.
> You’ll have to use less weight than you do for regular dumbbell presses, but it’s crucial that you do full, controlled reps that begin with your elbows in front.

Arnold’s Shoulder Routine

EXERCISE                          SETS         REPS
Arnold Press                        4–5            8–10
Standing Side Lateral         4–5           8–12
Seated Rear Lateral           4–5            8–12
Cable Side Lateral              3–4           10–12